Hey everyone! Decided to start a log finally so I am going to jump right into it!
Quick over view of my training and sports history. Started back in January of 2004 for High School football, at a whopping 140 lbs. Other then a year and a half hiatus, I've stayed constantly tearing it up since. I've been an athlete my entire life. Been playing baseball and now softball since I was 4 years old, played soccer for 10 years, basketball for 8, a season of football, and now volleyball for 7 years. I plan on staying athletic through whatever path I chose in the fitness world.... other then that I have no goals as of now, other then being absolutely sickening 24/7
I've followed several different training programs, some for football, some for ****s and giggles, but right now I am going to stick with my typical bro split, til I get bored of it probably.
Monday: Chest
Tuesday: Back
Wednesday: Arms
Thursday: Delts
Friday: Legs
Saturday: Chest/Back
Sunday: Arms
Off days come whenever I need them or I am too busy to make it in the gym, but I don't really plan them out. Ive got a whole bunch of lifts back logged but I am going to start from Monday the 13th. Don't know what else to fill you in on so I am just going to get to the good stuff. Any questions, please ask away, I'm honest about everything!
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08-20-2012, 05:56 AM #1
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Operation Sick Kunt: 4% shredded with striated!
4% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:01 AM #2
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Monday 8/13: Chest
Incline BB Bench.
135x12
185x10
225x9
255x4
135x10
DB Flat Bench
75'sx12
100'sx10
100'sx10
100'sx10
Cable Crossovers
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12
Cable Flys
30'sx12
30'sx12
40'sx10
40'sx10
40'sx10
50'sx8
50'sx8
DB Pullovers w/ Plate Pushes w/ DB Shrugs
60x8
60x8
60x8
60x8
60x8
5'sx10
5'sx10
5'sx10
5'sx10
5'sx10
90'sx14
90'sx14
90'sx14
90'sx14
90'sx14
Dat pump!Last edited by Exane; 08-20-2012 at 06:08 AM.
4% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:04 AM #3
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08-20-2012, 06:10 AM #4
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Wednesday 8/15: Bi's/Tri's
BB Bicep Curls
65x12
65x12
85x10
85x10
105x7
45x10
Cable Bar Pushdowns
100x14
100x14
120x10
120x12
140x8
One Arm Overhead Cable Curls
30x14
30x14
30x14
40x12
40x12
40x12
Overhead Cable Cross Tri Extensions (FST-7)
20x16
20x16
20x16
20x16
20x16
20x16
20x16
Cable EzBar Curls w/ One Arm Cable Pulldowns
70x10
70x10
70x10
70x10
20x14
20x14
20x14
20x14
Seated Tricep Extensions w/ DB Curls
80x10
80x10
80x10
80x10
35'sx8
35'sx8
35'sx8
35'sx8
DB Shrugs
85'sx14
85'sx14
85'sx14
85'sx14
85'sx144% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:15 AM #5
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Thursday 8/16: Delts
DB Shoulder Press
65'sx12
85'sx12
100'sx7
100'sx4
*No spot on the 100's.
Standing Cable Lateral Raise
10'sx16
20'sx14
20'sx14
20'sx12
20'sx12
20'sx10
Laying Rear Delt Raise w/ Standing BB Military Press
30'sx14
30'sx14
40'sx14
40'sx14
50'sx14
50'sx14
75x20
95x20
135x8
135x8
Arnold Press
50'sx8
50'sx8
50'sx8
50'sx8
Standing Cable Crunches
70x12
70x14
70x16
70x18
DB Side Bends
90x10
90x12
90x14
90x164% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:17 AM #6
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08-20-2012, 06:24 AM #7
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Saturday 8/18: Chest/Back
Flat BB Bench w/ Hammer Machine Pulldowns
135x6 (warm up)
225x10
225x10
225x10
225x10
225x10
225x14
225x14
315x10
315x10
315x10
Incline BB Bench w/ T-Bar Rows
135x10
165x10
165x10
185x10
185x10
3 Plates x12
3 Plates x12
3 Plates x12
3 Plates x12
3 Plates x12
DB Flys w/ Bentover BB Rows
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10
135x10
165x10
165x10
185x10
185x10
Incline DB Flys w/ Close Grip Chins
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10
BWx10
BWx10
BWx10
BWx10
BWx10
Cable Crunches
120x12
120x12
120x12
120x12
DB Side Bends w/ DB Pullovers w/ Plate Pushes
100x10
100x10
100x10
100x10
60x10
60x10
60x10
60x10
5'sx10
5'sx10
5'sx10
5'sx104% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:31 AM #8
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Sunday 8/19: Bi's/Tri's
DB Alternating Bicep Curls
35'sx15
35'sx15
50'sx8
50'sx8
Tri Bar Pushdowns
100x16
120x14
140x10
150x10
One Arm Overhead Cable Curls
30x14
30x14
30x14
40x12
40x12
Overhead Cable Cross Tri Extensions
20x18
20x18
20x18
30x10
30x10
30x10
BB Bicep Curls (FST-7)
65x10
65x10
65x10
65x10
65x10
65x10
65x10
Close Grip Bench
135x12
135x12
185x10
185x10
Spider Curls w/ BW Dips
25'sx14
30'sx10
30'sx10
30'sx10
BWx14
BWx14
BWx14
BWx14
Face Pulls
60x10
60x10
60x10
60x10
BB Shrugs
225x18
225x18
315x10
315x10
Incline DB Shrugs
90'sx14
90'sx14
105'sx12
125'sx10
DB Shrugs
130'sx10
130'sx104% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 06:34 AM #9
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08-20-2012, 06:42 AM #10
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08-20-2012, 06:53 AM #11
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08-20-2012, 06:54 AM #12
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08-20-2012, 06:54 AM #13
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08-20-2012, 06:59 AM #14
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08-20-2012, 07:08 AM #15
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Hellyeahmother****er.jpeg
You mirin bro? Id say the core of my workouts take about an hour, I slow down a lot when I get to abs and traps for some reason. I average about 30-45 seconds between sets for the majority of my lifts, but on my big exercises I take about a minute or two.
Appreciate it bro!
Going to need to work on my rear double bi and glute spread it appears
Welcome!4% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 07:58 AM #16
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08-20-2012, 08:08 AM #17
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08-20-2012, 08:08 AM #18Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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08-20-2012, 08:21 AM #19
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08-20-2012, 08:27 AM #20
Damn man, do you ever take a day off? That's some crazy work the past week.
How close do you think you are to those maxes?Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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08-20-2012, 08:28 AM #21
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
Appreciate it, hoping to put up some even better weight next time around... was still not fully recovered from being sick the previous week.
Normally no, maybe a Sunday here and there. But ever since I got my GF I have been busy ever weekend and my sleep hasnt been sufficent enough to hit it that hard so I have been missing Saturday and Sunday.
Id say I am not too far off. I think my bench and squat are right there, but my deadlift is probably way off. I havent been training it as hard or as consistantly, but I want to start fresh on it again so I plan on doing a lot of working sets between 405 and 455 in the up coming weeksLast edited by Exane; 08-20-2012 at 08:34 AM.
4% shredded with striated!
~Blocky Waist Crew~
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08-20-2012, 08:39 AM #22
IN!
No off days?
I ran a 6-7x a week program for a year or so and did not see much growth. After having "Off Days" where i do HIIT I feel like I am seeing a lot more growth than when I did 6-7x a week.
Just an idea. Good luck mang.b0yer- Monster By May Log- http://forum.bodybuilding.com/showthread.php?t=159121171&p=1183014941#post1183014941
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08-20-2012, 08:40 AM #23
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08-20-2012, 08:43 AM #24
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
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08-20-2012, 08:48 AM #25
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08-20-2012, 08:49 AM #26
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08-20-2012, 08:50 AM #27
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08-20-2012, 08:54 AM #28
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08-20-2012, 09:04 AM #29
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48237
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08-20-2012, 10:13 AM #30
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