Chosenbrah's Workout Log - Rebirth

**ChosenBrah** · 10-14-2011, 12:36 AM

Originally Posted by AmazinJason

Yeah brah, sleep is so important. Too bad I'm not getting much sleep tonight cuz I procrastinated too much...

Not enough hours in a day...

**ChosenBrah** · 10-14-2011, 12:42 AM

Thursday: Chest/Arms Hypertrophy

Flat Bench 70%
135x3
135x3
135x3
135x3
135x3
135x3

DB Incline Bench Same
65x12
65x9
65x6

Hammer strength chest press Same
130x15
130x9
130x9

Pec Dec Same
75x20
75x20

Preacher Curls Same
75x12
75x10
75x8

Hammer curls Heavier
25x15/15
25x15/15

Concentration Curls Same
20x20/20
20x20/20

Seated Tricep Extension Same
55x12
55x12
55x11

Cable pressdowns with rope Lower
55x12
50x10

**ChosenBrah** · 10-16-2011, 02:18 AM

New profile pic

**ChosenBrah** · 10-16-2011, 02:21 AM

Saturday : Shoulders/Back Hypertrophy

Got semi-yucky with the boys last night and not a lot of sleep

Seated cable row Lower
165x12
165x9
165x10

Dumbbell rows Same
75x15/12
75x15/15

Close grip pulldowns Same
120x20
120x10

DB Shoulder Press Same
55sx12
55sx10
55sx8

Upright Rows Used no momentum. Same
80x15
80x10

DB Lateral Raise Same
30sx20
30sx20
30sx15

**ChosenBrah** · 10-18-2011, 12:52 AM

Monday: Upper Power Week 15

BB Bench Heavier
190x5
190x5
190x5

Seated DB shoulder Press Same
55x10
55x9
55x10

Weighted Pull-ups Same
0x10
0x9

Weighted Dips Same
55x10
55x9

EZ Bar Curls Same
75x8
75x7
75x7

Skull crushers Same
75x9
75x7
75x5

**ChosenBrah** · 10-18-2011, 01:03 AM

New profile pic

**Little_Moth** · 10-18-2011, 10:13 AM

Strong traps/chest/shoulders in avi man! Good work.

Mirin Flat BB Bench too!

**ChosenBrah** · 10-19-2011, 01:42 AM

Originally Posted by Little_Moth

Strong traps/chest/shoulders in avi man! Good work.

Mirin Flat BB Bench too!

Thanks man, i need bigger chest and arms tho :/

Yea i think i've got my bench technique down better than ever

**ChosenBrah** · 10-19-2011, 01:44 AM

Tuesday: Lower Power

Back Squat Same
245x5
245x5
245x5

Leg Press Heavier
300x10
300x10

Leg extensions Heavier
170x10
170x10

Lying Leg Curls Same
110x10
110x9

Standing Calf Raises Heavier
375x10
375x10
375x10

Seated Calf Raise Heavier
120x10
120x10

**ChosenBrah** · 10-21-2011, 04:13 AM

Thursday: Chest/Arms Hypertrophy

Flat Bench 70%
135x3
135x3
135x3
135x3
135x3
135x3

DB Incline Bench Same
60x12
60x11
60x9

Hammer strength chest press Lower
125x15
125x13
125x10

Pec Dec Same
75x20
75x20

Preacher Curls Same
70x12
70x12
70x8

Hammer curls Noticed that I was using some momentum. Same
30x15/15
25x15/15

Concentration Curls Same
20x20/20
20x20/20

Seated Tricep Extension Heavier
55x12
55x12
55x12

Cable pressdowns with rope Lower
50x13
50x10

**Ka0s** · 10-21-2011, 06:10 AM

nice looking workouts in here man, lots o volume

**ChosenBrah** · 10-22-2011, 03:26 PM

Originally Posted by Ka0s

nice looking workouts in here man, lots o volume

thanks man, luv the chest and arms pump...sickening

**ChosenBrah** · 10-23-2011, 04:12 AM

Saturday : Shoulders/Back Hypertrophy

Seated cable row Same
155x12
155x12
155x12

Dumbbell rows Same
75x15/12
75x15/13

Close grip pulldowns Lower
120x20
120x13

DB Shoulder Press Same
55sx12
55sx12
55sx8

Upright Rows Lower
80x15
80x10

DB Lateral Raise Lower
30sx20
30sx20
30sx15

**ChosenBrah** · 10-25-2011, 02:52 AM

Monday: Didnt have time to work out. Studying biochem...tired

**ChosenBrah** · 10-27-2011, 11:59 PM

Tuesday: Upper Power Week 16

Only had time for the most important exercises

BB Bench Same
195x5
195x4
195x5

EZ Bar Curls Same
70x12
70x12
70x12

Skull crushers Same
70x12
70x12
70x12

**AmazinJason** · 10-28-2011, 12:33 AM

How are curls and skull crushers more important than rows and shoulder presses lol...

Anyways good lifting brah. How's your bulk comin along?

**ChosenBrah** · 10-28-2011, 03:00 AM

Thursday: Chest/Arms Hypertrophy

May still have been weakened from doing upper power on tuesday

Flat Bench 70% Was mistakenly doing 5 reps each set
135x5
135x5
135x5
135x5
135x5
135x3

DB Incline Bench Made the angle of the bench more shallow. Same
60x12
60x12
60x8

Hammer strength chest press Lower
120x15
120x14
120x10

Pec Dec Same
75x20
75x20

Preacher Curls Lower
70x12
70x10
70x8

Hammer curls Same
25x15/15
25x15/15

Seated Tricep Extension Lower
55x8
50x10
50x8

Cable pressdowns with rope Same
45x15
45x15

Got rid of concentration curls

**ChosenBrah** · 10-28-2011, 03:06 AM

Originally Posted by AmazinJason

How are curls and skull crushers more important than rows and shoulder presses lol...

Anyways good lifting brah. How's your bulk comin along?

Important from my perspective

Goin steady. Bout a pound a week so far, seems slow tho

**ChosenBrah** · 10-30-2011, 01:18 PM

Saturday : Shoulders/Back Hypertrophy

Seated cable row Same
150x12
150x12
150x12

Dumbbell rows Same
75x15/15
75x15/15

Close grip pulldowns Same
105x20
105x20

DB Shoulder Press Same
55sx12
55sx12
55sx8

Upright Rows Same
75x15
75x14

DB Lateral Raise Same
25sx20
25sx20
25sx20

**ChosenBrah** · 11-02-2011, 12:44 AM

Monday: Upper Power Week 17

Only had time to bench before attending the best halloween frat party ever....so many hot chix

BB Bench Heavier
195x5
195x5
195x5

**ChosenBrah** · 11-02-2011, 12:50 AM

Tuesday: Upper Power continued

Decided to finish the rest of upper power today instead of legs

Seated DB shoulder Press Same
55x10
55x10
55x10

Weighted Pull-ups Same
0x10
0x10

Weighted Dips Same
55x10
55x10

EZ Bar Curls Same
70x10
70x10
70x10

Skull crushers Same
70x10
70x10
70x10

**ChosenBrah** · 11-06-2011, 05:12 AM

Saturday: Chest/Arms Hypertrophy

Couldnt lift Thursday because I was studying for my biochem midterm. Lifted at my hometown gym

Flat Bench 70%
135x3
135x3
135x3
135x3
135x3
135x3

DB Incline Bench Same
60x12
60x12
60x8

Hammer strength chest press Lower
120x15
120x12
120x11

Pec Dec Same
75x20
75x20

Preacher Curls Lower
70x12
70x10
70x8

Hammer curls Same
25x15/15
25x15/15

Seated Tricep Extension Same
50x12
50x12
50x12

Cable pressdowns with rope Easier at this gym. Same
50x15
60x15

**ChosenBrah** · 11-08-2011, 05:21 AM

Monday: Upper Power Week 18

Was worn out from studying at the library

BB Bench Same
200x5
200x3
200x3

Seated DB shoulder Press Same
55x10
55x10
55x10

Weighted Pull-ups Same
0x10
0x8

Weighted Dips Form might need work. Lower
55x10
55x7

EZ Bar Curls Heavier
70x10
70x10
70x10

Skull crushers Heavier
70x10
70x10
70x10

**ChosenBrah** · 11-11-2011, 03:17 AM

Thursday: Chest/Arms Hypertrophy

Flat Bench 70%
140x3
140x3
140x3
140x3
140x3
140x3

DB Incline Bench Felt these alot in my shoulders, think I need to keep my lower back against the bench. Same
60x12
60x12
60x9

Hammer strength chest press Heavier
115x15
115x15
115x15

Pec Dec Switching to seated cable flyes
75x20
75x20

Preacher Curls Had long rests in between. Heavier
70x12
70x12
70x12

Hammer curls Same
25x15/15
25x15/15

Seated Tricep Extension Heavier
50x12
50x12
50x12

Cable pressdowns with rope Same
45x15
45x15

**Little_Moth** · 11-11-2011, 08:14 AM

Good workouts man! Strong Benching 200lbs for reps... Mirin...

**ChosenBrah** · 11-12-2011, 12:14 AM

Originally Posted by Little_Moth

Good workouts man! Strong Benching 200lbs for reps... Mirin...

Thanks man almost matching my all-time PR of 200 3x5. Hopefully gonna break through that too

**ChosenBrah** · 11-13-2011, 04:04 AM

Saturday : Shoulders/Back Hypertrophy

Went hiking/running on the Alta Dena mountains today. Whew thats tiring

Seated cable row Same
150x12
150x12
150x12

Dumbbell rows Same
75x15/15
75x15/15

Close grip pulldowns Heavier
105x20
105x20

DB Shoulder Press Same
55sx12
55sx11
55sx8

Upright Rows Same
75x15
75x15

DB Lateral Raise Same
25sx20
25sx20
25sx20

**jsullivan7** · 11-13-2011, 03:12 PM

Getting big maggot617

keep it up

**ChosenBrah** · 11-13-2011, 11:04 PM

Originally Posted by jsullivan7

Getting big maggot617

keep it up

LoL that was back in the day. U havent updated ur log in a while

**jsullivan7** · 11-14-2011, 11:54 AM

Originally Posted by ChosenBrah

LoL that was back in the day. U havent updated ur log in a while

Hahaha fasho,

yeah dude i feel like updating its a waste of time with how busy i am, still lifting consistently though

Thread: Chosenbrah's Workout Log - Rebirth

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