Chest:
Flat BB Bench:
Was attempting 3x3, increasing the weight by 5 pounds after each set but after that dissapointing second set I just said fuk it and put up 275 for 1. Then I thought I'd just rep out 225 for the hell of it.
260x3
265x2
275x1
225x8
Bench sucked again as usual. Nothing special.
Incline BB Bench
145x10
155x8
165x6
Got all of these pretty easily. Probably could have repped out like 2-4 more on each set.
Flat DB Flyes:
55x15
60x10
65x6
POSTED POST CHEST WORKOUT PICS/ CUTTING PROGRESS PICS ON PREVIOUS PAGE
EDIT: Just ate dinner and feel like a fat ass so I'm about to go do cardio for like 40-50 minutes of walking/jogging around the track. This'll be fun too, I've never taken a night run. Probably alternate between 1 lap walking, 1 lap jogging, 1 lap walking, 1 lap jogging and so on. If not than I'll just do some fast paced walking around the track. I had clam chowder, some lettuce with a little parmesan on it, 1 spoonful of bean salad, 1 spoonful of coleslow, and a little pizza thing with onions, cheese, pepperoni, artichoke hearts, tomatoe sauce on pita bread that my mom made. If I could choose my dinners I wouldn't have chosen this but I just eat whatever my mom makes. Almost always its healthy cause she likes to it clean too but at times its not.
EDIT #2: Power walked around the track for 50 minutes.
|
Thread: **MG5's Workout Journal**
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07-25-2011, 12:35 PM #61
- Join Date: Jan 2010
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Last edited by MG5; 07-25-2011 at 08:33 PM.
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07-26-2011, 02:17 PM #62
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Back:
RackPulls
515x3
515x3
515x2.5 <-- So close. Grip gave out before back. Using straps next time.
345x12
350x10
BB Rows
185x10
185x8
185x6
Cable Rows
190x15 (Done slowly. Squeezed at the contraction every rep)
200x15 (Done slowly. Squeezed at the contraction every rep)
225x15 (Done slowly. Squeezed at the contraction every rep)
Hammer Grip Pulll-Ups
About 15-20 seconds rest between last set of cable rows and first set of pull ups.
BWx8
BWx7
BWx6
DB Shrugs
110's for 3x15
Real good workout rackpullls felt stronger than usual. Definitely could have gotten 3x3 with 515 if my grip didn't give out.WBFF Pro Muscle Model | Questions? Send me a private message.
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07-27-2011, 02:42 PM #63
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Off from weights today.
I guess you could say the 2 hours of yardwork outside was my cardio.WBFF Pro Muscle Model | Questions? Send me a private message.
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07-28-2011, 01:28 PM #64
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Shoulders:
Seated BB Military Press
145x10
145x7-8
145x6
Just absolutely awful and feels extremely weak. Luckily this MIGHT be my last week of cutting. Not sure yet. But very close to finishing. Can't stand this strength lose on military press.
DB Shoulder Press
60x10
65x6-8
70x2
Cable Front Raises
2 sets 20x10-15
Cable Lateral Raises
3 sets 20x8-12
BB Rear Delt Raises
120x15
125x12-15
130x10-12WBFF Pro Muscle Model | Questions? Send me a private message.
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07-29-2011, 01:07 PM #65
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Arms:
Decline Skullcrusers
40lbs. on each side EZ Bar x 9 or 10 (lost count)
40lbs. on each side EZ Bar x 7
Close Grip EZ Bar Curls
35lbs. on each side EZ Bar x 12
40lbs. on each side EZ Bar x 8-10
Overhead EZ Bar Extensions
40lbs. on each side x 10-12
40lbs. on each side x 9
^ ^ ^NEW PR
Seated DB Curls
45's x 10<--NEW PR(10 each arm, 20 total)
45's x 6
Tricep Rope Pushdowns
100x12
100x10
One Arm DB Preacher Curls
35'sx10 (Last rep on each arm was assisted, I think)
35'sx6 (Last rep on left arm was assisted)
And god damn this new layout is awful. Why fix something that isn't broken.
EDIT: Just got done cardio. Fast paced walking, pretty much power walking like an old woman, for 2.5 miles.Last edited by MG5; 07-29-2011 at 08:58 PM.
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07-30-2011, 12:59 PM #66
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Legs:
Absolutely destroyed legs today. Awesome workout.
Squats
Warm-Up: Barx10, 135x8-10, 135x5-6, 225x5, 315x1
335x1
365x1
385x1
405x1 <-- I had a physical the other day and I weighed 180. Usually I'm around 180-183 and I found out my scale at home is off by about 3 pounds. So I squatted approximately 45 pounds over double my bodyweight (2xbw + 45). This actually didnt even feel that heavy. Obviously it was but I was about to try to rep it for 2 but then I thought I should probably just rack it. Maybe next time.
315x6
275x8
225x10
135x15 or 20 (Can't remember lol)
DB Lunges
60x8 (8 each leg, 16 total lunges)
65x6 (6 each leg, 12 total lunges)
70x5 (5 each leg, 10 total lunges)
Leg Press
370x20
460x8
Calf Raises
550x15
550x12
550x8
550x5-6
(^ ^ calf raises looked something like that. Might not be exact number of reps, don't completely remember.)
Abs.Last edited by MG5; 07-30-2011 at 03:52 PM.
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07-31-2011, 01:33 PM #67
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Off from weights today. Chest tomorrow.
Cardio: Medium-fast-ish paced walking for 3 miles. Took a bit over 50 minutes but under an hour.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-01-2011, 12:59 PM #68
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Chest:
Flat BB Bench Press
Wow I don't know what was up with this but 230 and 235 felt heavy which earlier in the summer I repped it for 8 easily. Don't know if this is from cutting or just a bad day.
230x5
235x5
235x5
235x5
235x5
Incline BB Bench
155x10
165x7
170x5
Weighted Chest Dips
BW+45lbs. x 10
BW+45lbs. x 10
BW+45lbs. x 9
I'm done cutting.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-01-2011, 05:01 PM #69
-
08-01-2011, 09:03 PM #70
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08-01-2011, 09:09 PM #71
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Back squat is good depth. I hate how everyone on here is all about ATG squats and thinks if its not ATG then its not a squat. I definitely go below parallel but not ATG. Somewhere between ATG and parallel. I don't think its really necessary to go really really low. Maybe next time I max I'll get a video. And I've never even done front squats before. Maybe I should start.
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08-01-2011, 09:13 PM #72
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- Rep Power: 225166
I'm guilty of preaching ATG, though I try not to as much as I used to. I think it really depends on ones goals and yeah if your goals are strait BBing PLing then at or a little below parallel is sufficient and I will not argue with that.
Bro, you got to try fronts. With a back squat like that you'll have a 315+ front squat which is BEASTLY
I go deep on both fronts and backs because my goal is that of a strength athlete, I mix BBing, PLing and Oly lifting together and that's what I call it.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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08-02-2011, 05:49 PM #73
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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Back:
Todays workout wasn't the usual because I was rushed. I didn't have a car available earlier in the day so I didnt get to the gym till 5:00PM and I usually warm-up and stretch for about 15 minutes and I had to leave for my dogs puppy training classes (I did not sign my dog up for that sh*t) at 6:45PM so I had to get home a little earlier than that to shower and eat. So I had to take very short breaks between sets sometimes 1 minutes sometimes 30-45 seconds and on deadlifts I usuallly llike to take about a 5minute rest well today I only had about 3 minutes. Warm up was rushed. Not only that, but I was planning to go to the gym at 4:00PM but my mom got back late from the dentist so didn't have the car till later but the problem was I ate my preworkout meal 2 hours before I actually lifted. That might have affected me a bit. Not trying to make excuses though.
Deadlifts:
Was attempting 3x3.
465x1 <--Didn't even count this set really. Didn't remember it till now. After the first rep I lost my balance and almost fell forward.
465x3
465x2
465x1 (Didn't even bother going for a 2nd rep)
315x12 (Found out today that high rep deads destroy my hammys. The burn and pump in them was crazy)
DB Rows:
100's for 3x10
Cable Rows:
235 for 3x15
Hammer Grip Pull-Ups
BW+25lbs. x 3
BW+20lbs. x 4
BW+20lbs. x 5
Reaaaalllyyy need to work on these.
Lat Pulldowns
245 for 3x8
About 30 seconds rest between sets
DB Shrugs
115's for 4x12
About 45-50 seconds rest between sets.
Was actually a pretty good workout other than the deadlifts. The short rest between exercises and sets was a good change.Last edited by MG5; 08-03-2011 at 08:26 AM.
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08-03-2011, 01:54 PM #74
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Off from weights today. Did 2 hours of yardwork.
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08-04-2011, 03:33 PM #75
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Shoulders:
Seated BB Military Press:
145x5
150x5
155x5
Seated DB Shoulder Press:
65x8
65x6
70x3-4
DB Lateral Raises:
30x10-12 Superset with DB Front Raises: 30xFailure(About 8 reps)
30x8 Superset with DB Front Raises: 30xFailure(About 5-7 reps)
Cable Front Raises:
20x10-15
22.5x10-12
Cable Lateral Raises:
20x10-15
20x8-12
BB Rear Delt Raises:
125x12
130x10
135x7
Good pump in my shoulders and overall goood workout even though military press is still way down. Somehow I even lost strength in DB lateral raises. Used to be able to do 30's for 15. Good thing I'm done cutting. Can't afford to lose any more shoulder strength.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-04-2011, 03:35 PM #76
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08-04-2011, 04:45 PM #77
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I do it seated. I used to do it standing but then I tried seated and I like it alot better. I don't know my max. When I weighed 200-205 I could get 160-165 for 10 now I can only get that for 4 and only 145 for 10. Sucks.
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08-05-2011, 02:31 PM #78
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Arms:
Decline Skullcrushers
75lbs. + weight of EZ Bar x 9
80lbs. + weight of EZ Bar x 7
Close Grip EZ Bar Curls
75lbs. + weight of EZ Bar x 10
80lbs. + weight of EZ Bar x 6-8
Overhead EZ Bar Extensions
75lbs. + weight of EZ Bar x 11 or 12
80lbs. + weight of EZ Bar x 8
Seated DB Curls
50's x 6-8
50's x 5
Rope Tricep Pushdowns
102.5x12
105x10
107.5x7-8 + 2-3 partial reps (To complete failure)
One Arm DB Preacher Curls
35's x 10
40's x 6-8
45's x 4
I need to start writing it down after I complete my sets I keep forgetting the amout of reps I did. Only off by like 1 or 2 though on a few sets.
And the pump today was just stupid. Saw veins in my arms that I have never seen until today.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-06-2011, 02:21 PM #79
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Legs:
Squats:
Warm-Up: Barx10-12, Barx8-10, 135x10, 135x8, 225x5, 315x1
340x1
370x1
390x1
410xFailed (Got 405 kind of easily last week. Straight from the start just when I was warming up with the bar my lower back was still sore from back day so that might have affected this. And on the way down I kept on thinking to myself, "holy sh*t this is gonna be heavy." Its a bad habit I have. I just gotta do it and not think about it.
320x6
280x8
230x10
140x15
DB Lunges:
60's x 12
65's x 7ish
70's x 5-6
Leg Press:
375x16
380x12
Calf Raises:
555x15 Superset w/ bodyweight calf raises x 10
555x12 Superset w/ bodyweight calf raises x 10
555x8-10 Superset w/ bodyweight calf raises x 10
555x8 Superset w/ bodyweight calf raises x 10
Abs.Last edited by MG5; 08-06-2011 at 04:34 PM.
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08-06-2011, 03:13 PM #80
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08-07-2011, 03:12 PM #81
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Chest:
I wasn't even suppose to lift today but I was bored and I kind of felt like lifting and only my legs were sore so I just decided to do chest today. Also I'm leaving for Lewes Beach in Delaware tomorrow and I won't be back tilll Friday. I did arms on Friday so only one day rest between arms and chest. Could feel a little somethin in my biceps while benching.
Flat BB Bench Press
240x5
240x5
240x5
240x4
240x3
Back when I weighed 205 and I was bulking I could rep this for like 8-10.
Incline DB Bench Press:
75'sx8
80'sx5-6
55'sx12
50'sx12
Weighted Chest Dips:
BW+47.5lbs. x 12
BW+50lbs. x 10
BW+52.5lbs. x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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08-07-2011, 03:57 PM #82
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Have a good trip man
Nice break from liftinNY Rangers - NY Giants - NY Knicks - NY Yankees
"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction"
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08-09-2011, 08:30 PM #83
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08-12-2011, 04:51 PM #84
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I just got back from the beach today. Nice to be back home and eating normal. Ate like sh*t all vacation, ate out for every meal of the day everyday. Since I was on vacation I've used this as my deload week so today I just did a real light full body workout.
Bench:
115 for 3x10
DB Shoulder Press:
25's for 3x10
Squats:
135 for 3x10
BB Rows:
90 for 3x10
Decline Skullcrushers:
5lbs. on each side of EZ Bar for 3x10
BB Curls:
45 for 3x10WBFF Pro Muscle Model | Questions? Send me a private message.
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08-13-2011, 07:03 PM #85
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08-16-2011, 05:50 AM #86
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THIS WAS MONDAYS WORKOUT: AUGUST 15TH, 2011. I don't even have internet in my apartment yet so I have to go to the library and sh*t for now.
Shoulders/Biceps:
I thought the gym closed at 9PM but half way through my workout I found out they closed at 8PM so I really rushed my workout and it kind of sucked. And for some reason the last two times I’ve deloaded when I came back I was weaker.
Military press today was at the lowest its been in a while.
Seated BB Military Press:
145x7
145x5
145x4-5
Seated DB Shoulder Press:
60x7
60x4
60x5
These DB’s have never felt so heavy.
DB Laterals:
25x10
25x8
Front DB Raises:
25x10
20x8-10
Seated DB Bicep Curls:
30’sx10
Dropset
20’sx8
Dropset
15’sx6
Dropset
10’sx10-12
I don’t know somewhere between 6-10 Dropset 5’sx10-12 ^ ^ ^
That’s when I really got rushed and just did like 5-6 dropsets of curls. Today sucked. I just moved into my apartment at school. New school, just transferred, don‘t know anybody. First time being in this gym so things were awkward and just different. I feel like tomorrow, leg day, will be much better.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-16-2011, 05:45 PM #87
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Legs:
Squats:
370x3
370x2
370x1
325x6
285x8
235x10
145x12
DB Lunges:
70's for 3x6 (12 total lunges, 6 each leg)
Leg Press:
380x6-8ish, I cramped up so I had to stop and stretch
380x10
380x10
Calf Raises:
560x20
560x20
560x12-15
560x12-15
Abs.
Still gettin used to this new gym.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-19-2011, 09:37 AM #88
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Thursday, August 18th
Chest/Triceps:
Flat BB Bench:
240x5
240x4
240x3
240x3
240x3
Incline BB Bench:
165x5
170x5
175x5
180x5
Weighted Chest Dips:
BW+75lbs. x 8
BW+80lbs. x6
BW+90lbs. x 5
Decline Skullcrushers:
35lbs. on each side of EZ Bar x 10
40lbs. on each side of EZ Bar x 6
40lbs. on each side of EZ Bar x 4
Overhead DB Extensions:
80x6-8
80x4
80x5
Tricep Pushdowns (Rope):
Don't know the weight. The numbers are pretty much worn off. 2 sets. 6-8 reps and then 3-4 partials.WBFF Pro Muscle Model | Questions? Send me a private message.
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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08-19-2011, 07:13 PM #89
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,160
- Rep Power: 11996
Back:
Deadlifts:
These were awful today. All the weight at this new gym seems heavier. The lady here told me the plates are made out of a different material than usual so maybe thats it. Or I just got weaker after my last deload.
465x2
465x1
465x0
Rackpulls:
350x12
355x10
BB Rows:
185 for 3x5
T-Bar Rows:
3 plates x 15
3 plates x 12
3 plates x 8-10
Here they literally have no where where I can put a barbell into a corner and do t-bar rows so I have to use the machine which sucks and can't go anywhere near as heavy.
Pull-Ups:
BW+10lbs. x 5
BW+10lbs. x 5
BW+10lbs. x 4
BW+10lbs. x 3
BW+10lbs. x 3
DB Shrugs:
110's for 3x15
Lat Pulldowns:
Don't know the weight but it was on 10. First set 14 reps, 9 reps on second set, and 8 on the lastWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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08-22-2011, 12:33 PM #90
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,160
- Rep Power: 11996
Shoulders/Biceps:
Military Press:
150 for 3x5
DB Shoulder Press:
65's for 3x5
EZ Bar Curls:
- CLOSE GRIP -
EZ Bar + 37.5lbs. on each side x 12
EZ Bar + 40lbs. on each side x 8-9
- WIDE GRIP -
EZ Bar + 35lbs. on each side x 8-9
EZ Bar + 35lbs. on each side x 7-8
DB Lateral Raises:
20'sx12-15 Superset with DB Front Raises-20'sx15
25'sx10 Superset with DB Front Raises-25'sx10
25'sx10 Superset with DB Front Raises-25'sx8
15'sx15 Superset with DB Front Raises-15'sx12-15
DB Hammer Curls:
25'sx15
30'sx12
35'sx8-10
35'sx6-8
Rear Delt Flyes:
15'sx15
15'sx12
15'sx10
FUKING AWESOME WORKOUT. PUMP WAS REDICULOUS.WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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