Little_Moth's Training Log

[TougeWarrior]

Good luck, i like your workout program.

[Little_Moth]

Good luck, i like your workout program.

Thanks man, I'm going to bed now and maxing out on Deadlifts tomorrow morning.

[Little_Moth]

Wed: Back/Shoulders

(Almost ) Maxed out on Deadlifts.

Sumo Deadlifts
60kg (132lbs) x 8
90kg (198lbs) x 6
130kg (287lbs) x 5 PR
140kg (308lbs) x 3 PR
150kg (330lbs) x 2 PR

Didn't think I could get 150kg but I got it for 2 reps, I'm pretty happy with that.

Lat Pulldowns Behind the Neck

65kg (143lbs) x 8
70kg (154lbs) x 8
70kg (154lbs) x 8
70kg (154lbs) x 5 (+ 3 half reps)

BB Rows
75kg (165lbs) x 10
77.5kg (170lbs) x 10 PR
80kg (176lbs) x 8 PR
80kg (176lbs) x 8 PR

<3 Rows

One Arm DB Rows
35kg (77lbs) x 15 x 3 (With straps)

Behind the Neck Press
Bar x 15
52.5kg (115lbs) x 8
55kg (121lbs) x 8
57.5kg (128lbs) x 8 PR
57.5kg (128lbs) x 6 (+ 2 assisted)

Side Raises
12kg (26.5lbs) x 15 x 3
Dropset:
12kg (26.5lbs) x 10
10kg x 6
8kg x 6
6kg x 6
4kg x 6

Wow strong burn. Couldn't lift my arms up after that.

Bent Over Side Raises
8kg (17.5lbs) x 12 x 4

Awesome workout, I love working out my back, can't wait to do this again next week.

[Ka0s]

That wasn't maxing out, but GJ regardless

[Little_Moth]

That wasn't maxing out, but GJ regardless

Thanks, well let's just say my 1RM is 155kg haha :P

I just couldn't be bothered to do anymore lol.

[LankedOut]

Good job on those deadlifts. I reckon you could get 155-160 for 1.

[Little_Moth]

Good job on those deadlifts. I reckon you could get 155-160 for 1.

Thanks, I wasn't expecting to get as much as I did. I'll wait a few months before I (almost ) max out again haha.

[Little_Moth]

Strong PR's.. Mirin the deadlift, especially...

BTW, aren't BTN pulldowns supposed to be dangerous?

Thanks man. I'll do this again in a few months and see what I can pull.

Yeah apparently they mess up your shoulders, but when I do them to the chest I only get a biceps pump and I can't seem to get my lats to work, but I really feel my lats working when I do them BTH so whatever. :P

[Little_Moth]

Crazy back DOMS from those Deadlifts right now... rest day for the win.

Edit: Gonna have pizza

[Ryandrummer]

Damn bro, strong lifts!
Congrats on all those PR's! 150 deadlift is great!

Subbed

[Little_Moth]

Damn bro, strong lifts!
Congrats on all those PR's! 150 deadlift is great!

Subbed

Thanks man, I'm gonna go check out your log.

[Little_Moth]

Fri: Chest/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5
80kg (176lbs) x 5 PR
80kg (176lbs) x 5 PR

Incline BB Bench Press
67.5kg (148lbs) x 6
67.5kg (148lbs) x 6
67.5kg (148lbs) x 6

Aww Yeah...

Incline DB Flies
20kg (45lbs) x 6
20kg (45lbs) x 6
20kg (45lbs) x 6
20kg (45lbs) x 6

BB Curls
40kg (88lbs) x 10
40kg (88lbs) x 8
40kg (88lbs) x 8
35kg (77lbs) x 8

Lying BB Tricep Extensions
40kg (88lbs) x 9
40kg (88lbs) x 7
35kg (77lbs) x 10
40kg (88lbs) x 6

Tri-set: DB Curls, Cable Overhead Tricep Extensions, Calf Raises

DB Curls
20kg (45lbs) x 4 x 8

Cable Overhead Tricep Extensions
60kg (132lbs) x 4 x8

Calf Raises
140lbs x 4 x 12

^ That was ****ing brutal.

Alright workout. I didn't do legs unfortunately because during my warm up sets of Squats I kept getting this sharp pain at the top of my leg where it bends at the hip, so I stopped because I didn't wanna make it worse.

[SouthShoreRep]

Fri: Chest/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5
80kg (176lbs) x 5 PR
80kg (176lbs) x 5 PR

Incline BB Bench Press
67.5kg (148lbs) x 6
67.5kg (148lbs) x 6
67.5kg (148lbs) x 6

Aww Yeah...

Incline DB Flies
20kg (45lbs) x 6
20kg (45lbs) x 6
20kg (45lbs) x 6
20kg (45lbs) x 6

BB Curls
40kg (88lbs) x 10
40kg (88lbs) x 8
40kg (88lbs) x 8
35kg (77lbs) x 8

Lying BB Tricep Extensions
40kg (88lbs) x 9
40kg (88lbs) x 7
35kg (77lbs) x 10
40kg (88lbs) x 6

Tri-set: DB Curls, Cable Overhead Tricep Extensions, Calf Raises

DB Curls
20kg (45lbs) x 4 x 8

Cable Overhead Tricep Extensions
60kg (132lbs) x 4 x8

Calf Raises
140lbs x 4 x 12

^ That was ****ing brutal.

Alright workout. I didn't do legs unfortunately because during my warm up sets of Squats I kept getting this sharp pain at the top of my leg where it bends at the hip, so I stopped because I didn't wanna male it worse.

I still scratch my head everytime I see the amount of Volume your doing, fukcing outrageous!

Great work mate, your triceps must have been fried!

[Little_Moth]

I like my volume lol, I don't feel like I'm wasting my time when I train like this. And yeah, I had a good Arm pump after that.

[SouthShoreRep]

I like my volume lol, I don't feel like I'm wasting my time when I train like this. And yeah, I had a good Arm pump after that.

I'm skeptical on volume to be honest. To me Volume is 3 exercise MAX for the major group you are working and maybe 2 exercises for accessory work. Can get it all done in one or two exercises if you really think about it. I understand that there is a general perception to hit each muscle in different ways but a simple compound with 1-2 accessory exercises is all that is needed IMO, just more volume in terms of sets and higher reps (with heavy weight) for accessory exercises. Just my opinion.

To be honest do what works for you, and if it's working stick to it.

[Little_Moth]

I'm skeptical on volume to be honest. To me Volume is 3 exercise MAX for the major group you are working and maybe 2 exercises for accessory work. Can get it all done in one or two exercises if you really think about it. I understand that there is a general perception to hit each muscle in different ways but a simple compound with 1-2 accessory exercises is all that is needed IMO, just more volume in terms of sets and higher reps (with heavy weight) for accessory exercises. Just my opinion.

To be honest do what works for you, and if it's working stick to it.

Well I only do 3 exercises for my Chest, Legs and Shoulders. 2 exercises for my Bi's and Tri's and 4 for my Back. So it's not that much really.

My lifts are getting stronger and that's progress so it's all good.

[SouthShoreRep]

Well I only do 3 exercises for my Chest, Legs and Shoulders. 2 exercises for my Bi's and Tri's and 4 for my Back. So it's not that much really.

My lifts are getting stronger and that's progress so it's all good.

Progress is progress and it's all good in any language. Good job man!

[Little_Moth]

I was just spilling my guts out in the bathroom. I guess the eggs I had this morning were bad. Food poisoning for the lose. FML

Edit: Felt better after throwing up, tried to eat something and threw up all over again. ****.

[SouthShoreRep]

I was just spilling my guts out in the bathroom. I guess the eggs I had this morning were bad. Food poisoning for the lose. FML

Edit: Felt better after throwing up, tried to eat something and threw up all over again. ****.

Sucks mate! Hope your feeling better and get lifting again soon, I need my daily 'WTF' moment when looking at your volume!

[Little_Moth]

Sucks mate! Hope your feeling better and get lifting again soon, I need my daily 'WTF' moment when looking at your volume!

Hopefully I'll be doing my back workout on Wednesday.

[Little_Moth]

Nice flat bench PR.. 50 pounds to go...

50 pounds and I'll be repping 225? Sounds good.

[Little_Moth]

Decided not to go to the gym today since I'm still feeling weak as **** from the poisoning. Need to eat more.

[SouthShoreRep]

Keep at it mate! Stay motivated!

[Little_Moth]

Keep at it mate! Stay motivated!

Thanks man, getting back in the gym and getting some PRs is the motivation I need!

[SouthShoreRep]

Thanks man, getting back in the gym and getting some PRs is the motivation I need!

Amen to that!

[LankedOut]

Sucks about that food poisoning, good luck when you get back to the gym.

[Little_Moth]

Sucks about that food poisoning, good luck when you get back to the gym.

Thanks bro.

[Little_Moth]

Wed: Back/Shoulders

Sumo Deadlifts
60kg (132lbs) x 8
90kg (198lbs) x 8
130kg (287lbs) x 6 PR
140kg (308lbs) x 4 PR
140kg (308lbs) x 4 PR

<3 Sumo Deads now.

Lat Pulldowns Behind the Neck
70kg (154lbs) x 8
70kg (154lbs) x 8
70kg (154lbs) x 8
70kg (154lbs) x 8

BB Rows
80kg (176lbs) x 10 PR
80kg (176lbs) x 10 PR
80kg (176lbs) x 8
85kg (187lbs) x 6 PR

One Arm DB Rows
40kg (88lbs) x 8 x 4 (With straps)

Behind the Neck Press
Bar x 15
55kg (121lbs) x 8
57.5kg (128lbs) x 8
60kg (132lbs) x 7 PR (+ 1 assisted)
60kg (132lbs) x 5 (+ 3 assisted)

Side Raises
12kg (26.5lbs) x 15 x 4

Bent Over Side Raises
8kg (17.5lbs) x 15 x 4

Was happy to get that BTN Press PR despite the poisoning. Feels Good Man.

[SouthShoreRep]

Fark! Great work buddy! Excellent Dealift PR, and congratulations on you Press PR as well!

Excellent work on your 'accessory' movements, going great, heavy weight and lot's of volume!
Tried 'Krok' Dumbbell Rows? Jim Wendler uses them for the 5/3/1 I'm running, couple of high rep sets of 25 or more reps with the heaviest weight you can handle. ****ign amazing.

[Little_Moth]

Fark! Great work buddy! Excellent Dealift PR, and congratulations on you Press PR as well!

Excellent work on your 'accessory' movements, going great, heavy weight and lot's of volume!
Tried 'Krok' Dumbbell Rows? Jim Wendler uses them for the 5/3/1 I'm running, couple of high rep sets of 25 or more reps with the heaviest weight you can handle. ****ign amazing.

2 sets of the heaviest weight I can do of 25 reps? I haven't tried that but it sounds like it's gonna destory my back! I'm gonna have some fun with that next workout.

Edit: Just youtubed Krok Rows, I've seen those vids before, ****ing insane, can't wait to try it.