Becoming An Animal: Arub's Lifting/Diet Log

**Arubenstein** · 05-29-2014, 08:32 AM

May 27th Bench day

warm up:
barx10
135x5

work sets:
205x5
215x3
225x3
245x2
225x3
225x3

Paused bench:
230x2
230x1
230x1

OHP:
95x5
115x5
130x5

Incline DB press:
65x10
65x7
65x7

**Arubenstein** · 05-29-2014, 08:35 AM

May 29 OHP day

warm up:
barx10
95x5

work sets:
135x5
150x3
170x2 (PR)
155x3
135xamrap = 6

DB incline:
70x7
70x7
70x7

KP:
75x10
75x10
75x10

Pull ups:
BWx10
BWx10
BWx10

Dips/push-up:
BWx15/20
BWx15/20
BWx15/20

Hanging knee raise:
BWx12
BWx12
BWx12

**Reko1993** · 05-29-2014, 08:37 AM

Dat dere ohp.

Almost shredded cuz

**Arubenstein** · 05-30-2014, 09:24 AM

May 30

DL day

warm up:
barx10
135x10
225x5

work sets: (just sorta getting back into the swing of things, havent pulled in a few weeks)
275x5
315x5
365x1

DB rows:
75x10
80x10
80x10

Pull ups:
BWx7
BWx5
BWx5

bent over row/shrug superset:
135x10/25
135x10/25
135x10/25

rear delt fly/DB curl superset:
20x10/30
20x10/30

**BabyOilBrah** · 05-30-2014, 09:34 AM

the shreds are real, nice OHPs and pulls. In for you and reko log of nothing but OHPs.

**Arubenstein** · 06-02-2014, 08:39 AM

Mon June 2

bench day

warm up:
barx10
135x5

work sets:
170x5
195x5
220x5

paused bench:
225x2
225x2
225x2

seated ohp:
135x5
185x3
195x3
205x1
215x1
225x0 (i will hit this next time, determined to)

incline DB press:
65x10
65x10
65x10

DB curls:
25x30
35x20
40x10
25x20

hanging knee raises:
BWx20
BWx20
BWx20

leg raises:
BWx10
BWx10
BWx10

**BabyOilBrah** · 06-02-2014, 09:14 AM

OHP gettin close to bench numbers sheeet brah

**Gibb1991** · 06-02-2014, 09:59 AM

Mind blown at seated ohp numbers. Still think I'm a big shot with 135 for reps lol

**Reko1993** · 06-02-2014, 10:03 AM

U fukkin wot m8? How are your seated ohp numbers so strong but standing so weak?

**Arubenstein** · 06-02-2014, 10:15 AM

Originally Posted by BabyOilBrah

OHP gettin close to bench numbers sheeet brah

if only i could do that standing!

Originally Posted by Gibb1991

Mind blown at seated ohp numbers. Still think I'm a big shot with 135 for reps lol

you still got me on DB shoulder press tho lol

Originally Posted by Reko1993

U fukkin wot m8? How are your seated ohp numbers so strong but standing so weak?

uhh isnt that how its supposed to be? seated stronger than standing?

**Reko1993** · 06-02-2014, 10:17 AM

Hehe idk I've never seriously worked on seated ohp, but when I did do it, it was just about the same strength as standing

**Arubenstein** · 06-02-2014, 10:32 AM

Originally Posted by Reko1993

Hehe idk I've never seriously worked on seated ohp, but when I did do it, it was just about the same strength as standing

yeah it was my first time trying it. i think im gonna add it in a little more since i can hit heavier weights.

and hopefully somethin will transfer into my standing press

**Gibb1991** · 06-02-2014, 10:41 AM

Originally Posted by Reko1993

Hehe idk I've never seriously worked on seated ohp, but when I did do it, it was just about the same strength as standing

Seated OHP is generally a lot stronger for most people.

**Arubenstein** · 06-04-2014, 07:57 AM

Wed Jun 4

squat day

warm up:
barx10
135x5

work sets:
210x5
240x5
270x5
225x6

front squat:
135x1
185x1
225x1
245x1

pull ups:
BWx7
BWx7
BWx7

db curls:
30x20
30x20
30x20

hanging knee raises:
BWx20
BWx20
BWx20

**Arubenstein** · 06-06-2014, 08:25 AM

Friday June 6

OHP day

warm up:
barx10
95x5

Seated OHP:
135x5
165x5
185x5
205x1
225x1 (got it this time)
185x5
165xamrap = 9

Incline BB press:
135x12
135x12
135x10

Pull ups:
BWx7
BWx7
BWx7
BWx7

KP:
75x10
95x5
100x5
100x5

hanging knee raises:
BWx20
BWx20

Overhead tri ext.:
90x10
90x10
90x10

**Reko1993** · 06-06-2014, 08:56 AM

Pissening pisslord got it. In for vid. And celltech stack

**Arubenstein** · 06-09-2014, 08:33 AM

Monday june 9

bench day

warm up:
barx10
135x5

work sets:
175x3
195x3
225x3
195x3
175xamrap = 13

ohp:
barx10
125x6
125x6
125x6

incline bb bench:
155x10
135x12
135x10

db curls:
30x20
30x20
30x20

hanging knee raises:
BWx20
BWx20

**Arubenstein** · 06-12-2014, 08:03 AM

Thursday june 12

OHP day

warm up:
barx10
95x5

work sets:
115x3
135x3
155x3
180x1
185x1
135x3
115xamrap = 10

Incline BB press:
185x5
185x5
185x5

KP:
80x10
80x10
80x10

Decline crunches: (ball behind head)
+4lb ball x 10
+4lb ball x 10
+4lb ball x 10

Leg raises:
BWx10
BWx10
BWx10

rear delt fly superset with db curls:
20x10/34
20x10/30
20x10/30

felt amazingly strong on presses today, hit a new fukin PR with no leg drive after hitting a bunch of heavy sets. felt awesome

**Reko1993** · 06-12-2014, 09:32 AM

Finally 185! Gjdm, you still cutting?

**Arubenstein** · 06-12-2014, 10:03 AM

Originally Posted by Reko1993

Finally 185! Gjdm, you still cutting?

yeah just gonna see how lean i can get by the 20th, which is my birthday. then after that im gonna make gains like no one's ever seen before brahhhhh...but really tho im probably just gonna get fat again.

**Reko1993** · 06-12-2014, 10:06 AM

Originally Posted by Arubenstein

yeah just gonna see how lean i can get by the 20th, which is my birthday. then after that im gonna make gains like no one's ever seen before brahhhhh...but really tho im probably just gonna get fat again.

Lol I'm trying to cut at least until my birthday (july 8) and a little after. In on "lean bulking" after though. Aka getting fat as fuk in a few weeks and losing all cut progress

**jshaw5** · 06-12-2014, 10:10 AM

Originally Posted by Arubenstein

yeah just gonna see how lean i can get by the 20th, which is my birthday. then after that im gonna make gains like no one's ever seen before brahhhhh...but really tho im probably just gonna get fat again.

lol. You finally gonna post up some progress pics?

Damn fine job on the press PR, strong af for your weight.

**Arubenstein** · 06-13-2014, 07:42 AM

Originally Posted by jshaw5

lol. You finally gonna post up some progress pics?

Damn fine job on the press PR, strong af for your weight.

yeah ill post them soon man, and thanks, it actually felt like i mightve had another 5lbs in me!

**Arubenstein** · 06-13-2014, 07:46 AM

Friday June 13th

deadlift day

warm up:
back extension machine - 90 x about a million
barx10
135x5
225x3

work sets:
245x3
280x3
315x3
335x1
365x1
(slowly working my way back up to where i used to be)

stiff leg deficit deadlifts:
135x12
135x12
135x12

pull ups:
BWx7
BWx7
BWx7

bent over row superset with shrugs:
135x12/20
135x12/20
135x12/20

**Arubenstein** · 06-19-2014, 08:11 AM

Thursday June 19

OHP day

warm up:
barx10
95x5

work sets:
120x5
140x3
160x1
185x1
160x3
135x5

Incline BB press:
185x5
185x5
185x5

WGPU:
+10x5
+25x5
+25x5

Seated shoulder press:
135x12
155x8
135x10

Decline crunches (ball behind head):
+8lbx10
+8lbx10
+8lbx10

Leg raises:
BWx10
BWx10
BWx10

**Arubenstein** · 01-05-2015, 07:30 AM

Monday Jan 5

BB bench:
barx10
135x10
185x5
205x5
230x5
205x5
185xamrap = 15

DB press:
100x5
85x8
85x6

Behind neck shoulder press:
75x10
75x10
75x10

Facepulls:
110x15
110x15
110x15
110x15

then fukked around on the speed bag cause its fun as hell.

**deltpecx** · 01-05-2015, 07:40 AM

Nice to see you posting again in here and SCC!

**Arubenstein** · 01-05-2015, 07:45 AM

Originally Posted by deltpecx

Nice to see you posting again in here and SCC!

im officially back brah!

**Arubenstein** · 01-06-2015, 08:21 AM

Tuesday Jan 6

BB squat:
135x10x10

DB curls:
30x20
30x20
30x20

Decline crunches:
BWx20
BWx20
BWx20

then again, hit the speedbag for a few minutes

**Gibb1991** · 01-06-2015, 09:13 AM

pics bb?

Thread: Becoming An Animal: Arub's Lifting/Diet Log

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