We're all gonna make it brah

[GluteusPrime]

A group workout journal for me and a few friends, all of us currently in college/university together. Some are away back home right now though, so this journal is intended to keep our workout relationship strong No matter the distance between us, we're all gonna make it.

Me >> Age: 26, Height: 5'8", Weight: ~162 lbs, BF% estimation: 10-11%? Hips and back have been jacked up for a while, trying to recover so I can squat and deadlift again and regain my strength. Used to only be interested in strength, but these days am very intrigued and excited by the aesthetics of bodybuilding.

Legatron22 >> (to be edited in later)

Emjammer >> (to be edited in later)

Friend C >> (to be edited in later)

Friend D >> (to be edited in later)

[GluteusPrime]

Currently following a 3x/week full-body routine, with some abs and a light amount of running/sprinting on the days inbetween. Most of my weightlifting life has been a 3x/week full-body routine, but in the past year or so I've experimented with both a Push/Pull/Leg split and an Upper/Lower split. I like all of them, trying to figure out what suits me best.

~~~~Wednesday 27 July 2016
HammerStrength Leg Press
6pps x 6,6,6

Standing OH Barbell Press
75 x 6,6,6

Bent-over Dumbbell Rows
60s x 6,6,7

Lying Incline Cable Flys
12.5's x 8,8,8

Face Pulls
17.5 x 8,8,8

[GluteusPrime]

~~~~Thursday 28 July 2016
Cable Crunches
57.5 x 12,12,12

And did a ton of hip stretching.

[Legatron22]

Modified PHAT routine 5x a week. I've always loved heavy low rep sets but find it too hard to recover if I do them twice a week on a PPL split while on a cut. PHAT allows me to continue to lift heavy with a few days of hypertrophy focused workouts instead of another few days of heavy sets. I'm also including some cardio either in the form of stair climber or swimming.

Thursday 7/28/2016

TBar Rows:
6x3 @ 115lbs with 60s rest

Close Grip Cable Rows:
3x12 @50lbs on 90s

Dumbbell Rows:
3x10 @50lbs on 90s

Close Grip Pull Downs:
2x15 @ 42.5lbs on 90s

5 min break drinking Dextrose & half a scoop of vanilla protein

Dumbbell Overhead Press:
3x10 @35lbs on 90s

Barbell Upright Rows
3x10 @75lbs on 90s

Dumbbell Side Lateral Raises:
2x15 @ 15lbs on 90s

30 mins on stair climber

[GluteusPrime]

~~~~Fri 29 July 2016
DB 30° Incline Bench
60's x 8,8,8

Supinated-grip Pullups
BW x 8,9,9

BB Lunges
115 x 7, 105 x 10,10

My numb right hand (caused by back knots) lowers my pullup/row/grip strength, causing me to end my pullup sets early because of my right hand's grip failing. Hope to have this taken care of soon.

[Legatron22]

Leg Day what up
Friday 29 July 2016

Squats:
6x3 @ 245lbs 60s

Hack Squats:
3x10 @ 180lbs 90s

Leg Press:
2x12 @ 360lbs 90s

Individual Leg Extension:
2x15 @ 50 lbs 90s

10 min Dextrose mix

Stiff Legged Deadlifts:
3x8 @ 185lbs 3 to 5 mins

Laying Leg Curls:
3x10 @ ? 90s

Calf Press:
2x15 @ 136 on 90s

20min on stair climber

[Emjammer]

Friday July 29th

Squats - 20x 8,8,8
Lunges- bar x 6
Dumbbell bench - 30 x 8,8,9
Assisted pullup- 55 lbs assistance x7,7

[GluteusPrime]

~~~~Saturday 30 July 2016
Cable Crunches
57.5 x 12,12,20

And did some running/sprints. Next week prob gonna start doing more of a bro split.

[GluteusPrime]

~~~~Monday 1 August 2012
DB Incline Bench
-60's x 8,8,8,8

Weighted Dips
-20 x 9,9,9

Cable Crunches
-62.5 x 12,12,12 [+5 lbs]

DB Hammer Curls
-30's x 9,9,9 + dropset: 15's x 9

First day of the brosplit yo.

[Emjammer]

Monday August 1

Wide push ups- 12,12,12
Dumbbell bench press - 22.5 x12,11,6
Cable fly - #3 x12, 12, 12
Narrow push ups- 12,12,12
Stand tricep extension - 10 x 12,12,12
Tricep extensions - 30 x12, 35x12,12

Ran 1 mile

[GluteusPrime]

~~~~Tuesday 2nd August 2016

BB Step-ups
-125 x 8,10,10

Leg Extensions
-175 x 8,9,9 (went pretty slow w/ neg's)

Lying Leg Curls
-70 x 8,8,8

Miley Cyrus machine
-260 x 9,9,9 (went slow w/ neg's)

Had a bottle of chocolate milk with me to drink intra-workout. Definitely helped me maintain energy throughout the session.

Monday August 1

Wide push ups- 12,12,12
Dumbbell bench press - 22.5 x12,11,6
Cable fly - #3 x12, 12, 12
Narrow push ups- 12,12,12
Stand tricep extension - 10 x 12,12,12
Tricep extensions - 30 x12, 35x12,12

Ran 1 mile

Way to get it all done and rock that mile! I started running again this past week, running to/fro' the gym and up 7th, the hill that leads from The Gates to the temple. Hurts lol.

[GluteusPrime]

~~~~Wednesday 3 August 2016

Bent DB Rows
60's x 8,8,8,8
50's x 10

Cable Rows
60 x 9,9,9

Lat Pulldown
50 x 10,10,10

Weighted Medicine Ball Crunches
25 x 9,9,15

Gonna do some hill running in the evening after work.

[GluteusPrime]

~~~~Thursday 4 August 2016

15° Incline BB Bench
125 x 8,8,8,8

Standing OH BB Press
65 x 8,8,8

Incline Cable Flys
12.5 x 8,8,8

Cable Lateral Raises
7.5 x 10,10,10 (very slow negs)

[GluteusPrime]

~~~~Friday 5 August 2016 (RIP Zyzz)

BB Lunges
-110 x 8,9,10

(leg ext, leg curls, miley cyrus machine all supersetted)
Leg Extensions
-175 x 8,8,
-160 x 10

Leg Curls
-70 x 8,8,10

Miley Cyrus machine
-260 x 8,9,12

[GluteusPrime]

~~~Saturday 6 Aug 2016
Neutral grip pullups
-BW x 10,9,10

Cable Rows
-55 x 11,11,11

Face Pulls
-17.5 x 8,8,12

Cable Crunches
-62.5 x 13,13,13 (+3R)

Seated Incline Dumbbell Curls
-20's x 8 (45°), 20's x 8, 10 (60°)

[GluteusPrime]

*starting my modified and less-volume Zyzz routine, im gonna turn into Zyzz in 2 and a half weeks.

8 Mon Aug 2016 - Chest
DB Incline Press
-60's x 8,8,8,8

BB Incline Press
-130 x 8,8,10 (+5 lbs/x,x,+2R)

Incline Cable Flys
-12.5 x 8,8,8

Cable Crunches
-62.5 x 13,13,15 (x,x,+2R)

felt pretty good, triceps got really tired from db presses though for some reason

[GluteusPrime]

9 Tues Aug 2016 - Back
Weighted Neutral-grip Pullups
15 x 5,6,6 (pretty slow juicy reps)

T-Bar Rows
90 x 8,9,9 (grip strength failing bc of numb right hand, in process of trying to heal)

Lat Pulldown
50 x 9,9,9

Cable Rows
55 x 9,10,11

[GluteusPrime]

10 Wed Aug 2016 - Legz

BB Lunges
110 x 9,9,11

Weighted Medicine Ball Crunches
25 x 10,10,10

(leg ext, leg curls, and miley cyrus supersetted)
Leg Extensions
-70's x 12 (single-leg machine)
-175 x 10,12

Leg Curls
-70 x 9,9,11

Miley Cyrus machine
-260 x 10,10,12

[GluteusPrime]

11 Thurs Aug 2016 - Bro day

Seated OH db press
35's x 10,10,10

Weighted Dips
20 x 9,9,11

Standing DB Hammer Curls
30s x 10,10,12 -dropset- 15s x 10

Cable lateral raises
7.5 x 12,12,14

Face Pulls
17.5 x 10,10,10

Incline Cable Flys
12.5 x 8,8,8

Cable Curls
12.5s x 10,10 (went pretty light)


Fri 12 Aug - Back

NG Pullups
BW x 8,8,8

Cable Rows
55 x 9,10,14

Lat Pulldown
50 x 9,9


Monday 15 Aug 2016 - Legs

BB Lunges
110 x 10,10,12

Triset:
Leg Ext: 175 x 9,9,13 (12th was probably the last full rep)
Leg Curls: 70 x 10,10,12 (went very slow on negs last set)
Miley Cyrus: 260 x 10,10,12

[Emjammer]

Monday August 22

Wide push ups- 12,12,12
Dumbbell bench press - 17.5 x12,12,12
Cable fly - 10 x12, 5x12,12
Narrow push ups- 12,12,12
Stand tricep extension - 15 x 12,12,12
Tricep extensions - 30 x12, 35x12,12

[Emjammer]

Tuesday August 23

Wide grip lat pulldown- 40 x 12,12,12
One arm dumbbell row - 17.5 x 12,12,12
Seated row - 35 x 6, 27.5x12,10
Underhand cable pulldown- 50x 12,12,12
Bicep curls - 10 x 12, 13, 13
Dumbbell preacher curls - 10x 12,12

[co1e_train]

I like the group log and approach! Looks like some solid work is going on in here.

Besides gluteus' OP what is everyone's goals?