Bogui94's Workout Log

**montana2265** · 06-24-2015, 05:10 AM

Originally Posted by bogui94

Are you coming back to State College for Arts Fest?

I could... When is it?

**bogui94** · 06-24-2015, 08:42 AM

Originally Posted by montana2265

I could... When is it?

July 9-12.

**bogui94** · 06-24-2015, 05:12 PM

Pull-up
1 set of 8
1 set of 5
1 set of 6
1 set of 4

Lat Pulldown
100x10x4

Seated Row
100x10x4

Serratus Rope Pushdown
35x12x4

DB Row
70x12
100x10x4

Barbell Curl
55x12x2
55x11
55x10

Reverse BB Curl
45x8x4

Shrugs
225x12x3
315x12

DB Hammer Curl
25x12
25x8
25x7
30x12

--SUPERSET--

DB Curl
25x12x3
30x12

**bogui94** · 06-25-2015, 06:09 PM

Back Squat
135x5
225x5
315x1*

Front Squat
225x2*

Standing OHP
135x5
185x3
205x1x2

Behind the neck Press
95x10x4

Lateral Cable Raise
5x12x3

Facepull
40x12x4

Romanian Deadlift
135x8x3

Leg Curl
40x12x3

--SUPERSET--

Leg Extension
95x12x3

Standing Calf Raise
100x12x3

Note:
*I had to stop because I felt pain in the hip flexor area...

**bogui94** · 06-30-2015, 06:08 PM

Flat BB Press
135x5
225x5
275x5
315x2
325x2
335x1

Incline BB Press
135x12x2
135x10

Decline BB Press
225x10
225x9
225x6

Cable Crossover
20x10x3
20x8x2

CGBP
135x12x3

Triceps Pushdown
45x12
40x12x3

Standing DB Triceps Extension
35x8

Triceps Kickback
10x12x4

**bogui94** · 07-01-2015, 06:26 PM

Standing OHP
135x5
185x2
205x2
225x1

Behind the neck Press
135x10
95x8x3

Romanian Deadlift
225x8x2

BB Rows
225x10x3
135x10x2

Seated Row
100x12x4

Cable Lateral Raise
5x12x4

Lat Pulldown
70x12x4

Facepull
40x12x4

Shrug
315x12x5

BB Curl
45x8x4

Seated Bent-Over Rear Delt Raise
20x12x6

Hammer Curl
30x10x10

Alternating DB Curl
30x10x10

Seated Incline Curl
30x10x10

Preacher Curl
105x3x2

**bogui94** · 07-08-2015, 04:20 AM

Flat BB Press
135x5
225x5
275x5
315x3
225x8
225x4
225x7

Incline BB Press
135x12x3

Decline BB Press
225x10
225x11
225x9

Cable Crossover
25x12x3

Rope Pushdown
40x20x2
40x12x2
40x8x2

CGBP
135x12x2
225x6

One-Arm DB Extension
20x10x4

Triceps Kickback
10x12x6

Dips
10 sets of 8

**bogui94** · 07-23-2015, 08:19 PM

Pull-up
1 set of 8
3 sets of 6
1 set of 4

Standing OHP
135x5
185x2
185x3
225 - miss
135x8

Behind the neck Press
65x10x4

Lat Pulldown
100x12x3

Seated Row
85x12x4

Cable Raise
10x15x4

Facepull
40x15x4

Shrug
225x15x4

Seated Rear Delt Fly
20x15x4

Alternating DB Curl
30x8x6

Hammer Curl
30x8x6

7/13/15

Flat BB Press
135x5
225x5
275x5
315x3
225x8
225x6
225x4
135x12

Incline BB
135x15x2
135x6x2 - 10 sec pause

Decline BB
225x8x3

Cable Crossover
25x12x3

CGBP
135x12x3
135x8x2

Db Triceps Extension
20x10x4
15x10x3

Triceps Kickback
10x15x2
10x25x2

Dips
1 set of 12
1 set of 15

7/14/15

Pull-up
2 sets of 8
1 set of 6
1 set of 5
1 set of 3

Chin-up
1 set of 8
4 sets of 5

Lat Pulldown
100x12x5
160x12x2

Seated Row
100x12x6

Deadlift
225x8x4

DB Row
100x10x2
100x8x2

Alternating DB Curl
30x10x4

Hammer Curl
30x10x5

7/16/15

Standing OHP
135x5
185x2

Cable Raise
10x20x6

Facepull
30x12x6

BB Shrug
315x12x4

Bent over Raise
20x12x4

Rear Delt Fly
40x12x6

7/17/15
Legs, didn't keep track of the exercises.

**bogui94** · 07-23-2015, 08:21 PM

Flat BB Press
135x8
225x5
275x4
315x2
225x10
225x7
225x6
225x2

Incline BB
135x10
135x8x2

Decline BB
225x15
225x12
225x8

Cable Crossover
20x15x3
20x12x3

Rope Pushdown
40x12x5

CGBP
135x12x3

Standing Triceps Extension
20x10x7

Triceps Kickback
10x12x8

**bogui94** · 07-23-2015, 08:23 PM

Pull-up
5 sets of 5

Lat Pulldown
100x15x4

Seated Row
100x15x4

Deadlift
225x8
315x5x3
385x1x6

DB Row
100x12x4

Alternating DB Curl
30x10x6

Hammer Curl
30x10x6

Seated Incline Curl
30x10x6

DB Side Curl
30x10x6

Preacher Curl
50x10
135x6
135x5
105x6x2

**bogui94** · 07-23-2015, 08:25 PM

**KrazyEyezKillah** · 07-23-2015, 10:00 PM

Both aesthetic and strong as furk, great work man.

**JacqueAttack** · 07-24-2015, 08:04 AM

Both aesthetic and strong as furk, great work man.

**bogui94** · 07-24-2015, 07:30 PM

Originally Posted by KrazyEyezKillah

Both aesthetic and strong as furk, great work man.

Originally Posted by JacqueAttack

Both aesthetic and strong as furk, great work man.

Thanks, brahs!

**bogui94** · 07-24-2015, 07:36 PM

Back Squat
135x5
225x10
315x1
225x5x8

Standing OHP
135x5
185x2
205x1
225x1 - vid below
135x12x3

Behind the neck Press
95x10x4

Cable Raise
10x15x4
10x12x2

Shrug
185x15x4

Facepull
30x15x8

Rear Delt Raises
30x12x10

Leg Extension
120x12x5

Seated Leg Curl
60x15x5

Standing Calf Raise
220x15x5

Seated Calf Raise
65x30x5

DB Shrug
50x12x4

https://instagram.com/p/5ilwBbq0Zd

**Enficy** · 07-24-2015, 08:09 PM

Originally Posted by bogui94

https://instagram.com/p/5ilwBbq0Zd

Strong fuking OHP. Any tips to get my OHP up?

I Seated OHP 55x5 w/ DBs atm.

**bobbydigitaloa** · 07-24-2015, 08:12 PM

Saw 225 OHP on IG...mirin!!

**bogui94** · 07-25-2015, 08:41 AM

Originally Posted by Enficy

Strong fuking OHP. Any tips to get my OHP up?

I Seated OHP 55x5 w/ DBs atm.

Increase Total Body Stability
Improve Triceps Pressing Strength
Utilize The Stretch Reflex

Read this article for more info: 3 Ways To Increase Your Overhead Pressing Strength

Originally Posted by bobbydigitaloa

Saw 225 OHP on IG...mirin!!

Thanks! It means a lot coming from you. srs

**kurse196** · 07-25-2015, 01:27 PM

Originally Posted by bogui94

Mirin hard OP. How long did it take you to get there?

**bogui94** · 07-25-2015, 06:44 PM

Originally Posted by kurse196

Mirin hard OP. How long did it take you to get there?

My max was 85 lbs when I started this log, so ~3 years.

**bogui94** · 07-28-2015, 07:03 PM

Flat BB Press
135x12
225x12x3

Incline BB
135x12
225x5
185x8x2

Decline BB Press
225x20
275x6
225x18
225x15

Cable Crossover
20x12x5

Cable Pushdown
40x12x3
40x20x3

Standing DB Triceps Extension
20x10x4

CGBP
135x12x3

Triceps Kickback
20x12x5

Dips
3 sets of 12

**bogui94** · 08-01-2015, 08:05 PM

Back/Bis/Shoulders

**bogui94** · 08-07-2015, 08:43 PM

8/3/15

Flat BB Press
135x5
225x5
275x5
315x3
225x12
225x9
225x8
225x7

Reverse Grip Bench Press
135x20
225x5
135x15

Incline BB
135x12x2
225x5
185x9x2

Decline BB
225x15x3

Some stuff for tris.

8/4/15
Pull-up
7 sets of 5

Lat Pulldown
100x12x5

Seated Row
85x12x5

Some stuff for back and bis.

8/6/15
Practiced with the Olympic weighlifting club at my school.

8/7/15

Standing OHP
135x5
185x3
205x2
225x1
235 - miss
185x3
135x5x4

Behind the neck Press
95x8x4

some shoulder, rear/side delt stuff

**bobbydigitaloa** · 08-11-2015, 06:06 PM

Solid 315 for reps and then banging out 225 for 12...you're young so that should only continue to improve.

**bogui94** · 08-13-2015, 05:36 AM

Originally Posted by bobbydigitaloa

Solid 315 for reps and then banging out 225 for 12...you're young so that should only continue to improve.

Thanks, bro. Do you have any tips for improving my bench? I've been stuck at 315x3 for a while now.

**bogui94** · 08-13-2015, 05:38 AM

Flat BB Press
135x5
225x5
275x5
315x3
275x5
225x10x2
225x8

Incline BB
185x6x3

Decline BB Press
225x13
225x7
225x11

Hammer Strength
90x15x6

Cable Crossover
25x12x5

Standing DB Triceps Extension
20x12x5

CGBP
135x12x6

Rope Pushdown
40x12x6

Dips and two other Triceps exercises.

Last session for this week. I won't be back in the gym till next Sunday.

**bogui94** · 08-25-2015, 06:07 AM

Standing OHP
135x5
185x3
205x2x5
155x8x2

DB Incline
60x12
70x12
80x11

Some shoulder and arms stuff

**bogui94** · 08-27-2015, 07:49 PM

Squat
135x5
225x5
275x5
315x3
275x5
225x8

Bench Press
135x5
225x2
265x2
295x2x6
235x8x3

8/26/15
Back

**bogui94** · 08-29-2015, 07:47 PM

Standing OHP
135x5
185x3
215x2
205x2x2
185x3x3

Seated OHP
135x5
185x3x3

Seated DB Press
50x20
50x19
50x18

Cable Lateral Raise
10x20x4

Facepull
30x20
40x20
50x20x2

**bogui94** · 08-31-2015, 10:33 PM

Back Squat
225x5x2
275x5
315x5x2
315x4
315x3
135x10
225x10
275x5
295x2
315x3

Front Squat
135x10x2
225x5
275x4
275x3

Leg Extension
100x12x3

Seated Leg Curl
60x12x3

8/30/15
Back & Bis

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