We Were Bodybuilders

[bwelch1985]

12-17-2015

UPPER

BB OHP / Ring Rows
-140x6 / 10
-140x5 / 10
-125x8 / 10
-125x6 / 10

Rack Rows / Ring Dips
-135x8 / 10 (4 sets)

BB Curls / Ring Ext.
-65x15 / 12 (2 sets)
-65x10 / 12 (3 sets)

Really good upper body day for me. I don't ever remember working with anything over 135 on standing OHP's. I'm also excited about the rack rows. Lower back felt fine for all 4 sets. If I can keep that one in and even progress a little without re-aggravating my perma-fugged lower back I would be super duper psyched.

Ring dips had my chest feeling how AI's chest looks.

[snes85]

I hear ya on the cooking, probably never gonna win there haha.

Awesome leg and chest days though! What are LLR's? I assume it's some hamstring thing but maybe my brain's just not working right now to figure out the acronym. 140 is crazy beast on OH Press. And I'm starting to think my chest is just implants or something when I think about look-to-strength ratio lol.

[snes85]

Had a bunch of scheduling issues with this busy week so had to rearrange a bit and take an extra rest day to accommodate real life. This led to having to do two workouts (arms & shoulders) combined into one. Needless to say it was a long day there lol.


12.16.15 -- Day 45: Rest

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12.17.15 -- Day 46: Rest

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12.18.15 -- Day 47: Arms & Shoulders

V-bar Pressdowns
47.5x15, 57.5x15, 65x15, 72.5x12, 72.5x12

Tricep DB Overhead Extensions
50x15, 60x15, 70x12

CGBP
95x15, 115x15, 135x12, 135x12, 135x8
--Tough today.. Can't shake the soreness in my chest and I think my hand distance was a bit off so couldn't keep it on the tris

Preset EZ Skullcrushers
60x12, 60x12, 60x12, 60x12, 60x12, 60x10, 60x10

Preset EZ Bicep Curls
40x15 40x15, 40x12, 40x12
--Definitely doesn't take much to get my biceps pumped

Alternating Standing DB Curls
15x10/arm, 15x10/arm, 15x10/arm

Spider Curls
40x10, 40x8, 40x8
--Getting tired.. Was able to hold the bar slightly higher today by flexing the traps so was able to actually do these a little better even with the bench not being made for these

One-Arm DB Preacher Curls
20x12/arm, 20x12/arm, 20x12/arm
--Struggled on the first set but the last two were actually a lot easier.. Got the rhythm going I think

Preset EZ Reverse Curls
30x12, 40x12, 40x12
--Wanted to do the preset straight bar on this, but wasn't available.. Felt strong here though

Smith Overhead Press
95x10, 95x10, 95x10, 95x10
--Shizz hard.. Barely got through the sets

DB Lateral Raises
20x10, 20x10, 20x10, 20x10

Standing Front BB Raise Over Head
30x10, 30x10, 30x10
--Still don't care for these

Bent Over DB Rear Delt Raises
10x12, 10x10, 10x10, 10x10
--Wow this felt great today

Rope Face Pulls
30x12, 35x10, 40x10, 42.5x10

Iso DB Lateral Raises (30 seconds between sets)
15x10/arm, 15x10/arm, 15x10/arm, 15x10/arm, 15x10/arm, 15x10/arm, 15x10/arm

Smith Shrugs
135x12, 135x12, 135x12, 135x12, 135x12


Would've done my other cardio on arm or shoulder day, but was crazy beat by the end of this. I've liked doing this routine to change things up, but I'm ready to get back to my preferred exercises and set/rep schemes lol.

[snes85]

12.19.15 -- Day 48: Legs

Leg Extensions
90x20, 90x20, 90x20, 90x20
--Supposed to be "light" sets but 90 may have been a bit much for 4 sets of 20 as a warmup

Front Squats
95x10, 115x10, 135x10, 155x10, 175x6, 175x4, 135x10
--Felt pretty strong here as far as recent numbers go, but holding the bar on this is the most awkward part and it kept slipping forward. Also, back was a bit sore and achy today--think I slept on it funny

Hack Squats
1pps x 10, 2pps x 10, 2pps x 10, 2pps x 10

Walking Lunges
45(bar) x 10steps/foot, 65 x 10steps/foot, 85 x 10steps/foot
--Getting crazy nauseated by this point.. Yeesh

Leg Extensions
110x15, 120x15, 130x12 drop 110x8 drop 90x6 drop 70x6

Standing Leg Curls
35x12/leg, 40x12/leg, 45x12/leg

Iso DB SLDL's
45x10/leg, 45x10/leg, 45x10/leg
--I think I may be dead at this point.. Lol

Lying Leg Curls
80x12, 80x12, 80x10, 80x8

Standing Calf Raises (Smith)
135x12, 135x12, 135x12
--This felt great actually

Calf Press Machine
130x12, 150x12, 160x10

Leg Press (Feet High & Wide)
3p1qps x 12, 3p1qps x 12, 3p1qps x 12
--Strong finish!


Oh man! Grueling leg day today.. Legs were crazy pumped and struggled to walk out of the gym! Workin on dem tree trunks.



Took a video of the 175x6 front squats. Looks like I was just shy of parallel (but the low camera angle probably doesn't help). If it looks smooth then the video is deceiving lol:

[bwelch1985]

LLRs are lying leg raises. I wish I had a decline bench to do them on but they're still pretty tough just lying on the floor.

Those fronts looked smooth and easy. I'm sure they didn't feel that way but it looked like you could've EASILY gotten 10+ reps on that set. good stuff!

[snes85]

LLRs are lying leg raises. I wish I had a decline bench to do them on but they're still pretty tough just lying on the floor.

Those fronts looked smooth and easy. I'm sure they didn't feel that way but it looked like you could've EASILY gotten 10+ reps on that set. good stuff!

I dunno about all that but I'm glad it at least looked like it! Lol

[snes85]

12.21.15 -- Day 50: Chest

Leverage Chest Press
45ps x 10, 70ps x 10, 90ps x 10, 90ps x 10

DB Bench Press
65x10, 75x10, 85x10, 95x7
--Was only strong today cause Britt was there obvs

Incline DB Flys
40x10, 45x10, 45x10, 45x8

Cable Cross
20x12, 20x12, 20x12, 20x12

DB Pullovers
35x12, 40x12, 45x10, 45x10
--First weight kinda felt awkward but the rest of the sets felt great


Went to lift with BWelch today and clearly it helped with strength haha. Chest is crazy pumped and can't wait to do it again!


On another note, gonna be stretching out this last week into more like a week and a half cause of scheduling issues with Christmas coming up and all.

[CatfishBlues]

Flat DB
50x10
50x10
70x10
80x10
90x5

Incline BB
Barx10
95x10
135x8
155x5
135x8

Incline Flyes 30 sec rests
27.5x10
27.5x10
27.5x10

Cable crossovers 30 sec rests
15x12
15x10
10x12

Decline BB
135x10
135x10
135x10

Ez curls
40x15
40x15
40x15
40x15
40x15

Alt DB curls
25x8x8
20x10x10

Sa preacher
20x10x10
15x10x10

Hammer curls
20x10
20x10
20x10

Reverse curls
30x15
30x15
30x15
30x15
30x15
30x15

Was bound and determined to get a god damn lift in, so went on in late tonight. Great overall cheat/arms day. Shortened rests as the workout went on just to get even more sorezness in

[snes85]

12.22.15 -- Day 51: Back

HG Pullups
BWx20, BWx20, BWx14, BWx10
--Couldn't do UH pulldowns again cause the spot was taken.. Happy that I can still do 20 pullups even at this weight and even happier to have gotten 20 on the second set.. Usually drop so fast on reps across pullup sets

Seated HG Cable Rows
100x12, 120x12, 140x12, 160x8
--Felt strong here

T-Bars
90x12, 100x12, 110x10
--Head is feeling congested today and having some difficulty breathing cause of it.. Getting fatigued fast cause of it too

Preset Straight Bar Pullovers
40x12, 50x12, 50x12, 50x10
--Hard not to engage triceps on these

Leverage Iso Row
1p1qps x 12/arm, 1p1qps x 12/arm, 1p1qps x 12/arm, 1p1qps x 10/arm

DB Rows
80x12/arm, 70x10/arm, 60x10/arm, 50x10/arm
--Wanted to leave after the 1st set of these cause I'm feeling super dead and sweaty and the head congestion is killing me, but decided I'd just lower the weights and at least get something instead of nothing

Hyperextensions
25x10, 25x10, 25x10, 25x10
--Actually got great mmc's today with no hamstring cheating.. Feels like there's a rod in my lower back


Good workout today. Off the next 3 days for Christmas stuff.

[CatfishBlues]

12.22.15 -- Day 51: Back

HG Pullups
BWx20, BWx20, BWx14, BWx10

Those are some ridic pull up numbers man. Kilt em!

Feel better and have a good Christmas!

[CatfishBlues]

Leg extensions
85x20
85x20
85x20

Squats
Barx10
135x6
185x6
225x6
245x1
275x1

Leg Press
5ppsx12
5ppsx12
5ppsz12
5ppsx12

DB lunges
30x8x8
30x8x8
30x9x9

Heavy leg extensions
160x10
190x6
205x5 (175x1)
175x6

Doesn't look like much but I was dying and drenched in sweat afterwards

[bwelch1985]

Damn AI those pull-up numbers are cray. Even at my leanest I don't think I could ever do TWO sets of twenty. Very impressive braj.

Yo Patch, what's your plan for summer shredding? I think the new guy will actually distract Corey enough that you can quietly hit your numbers without stressing her out too much. That's sorta how it's been with Abe.

[bwelch1985]

12-25-2015

PUSH

Flat BB
-175x9 (4 sets)

BB OHP
-115x10, 9, 8

Ring Dips
-10, 10, 8, 8

BB Curls
-65x15, 15, 12, 10, 8

My left hip has been annoying me a little lately. Nothing serious but I've dealt with enough nagging injuries over my career to know that backing off EARLY is the way to go.

[snes85]

Dude patch killed those squats! Can't wait to get in a leg day!

And thanks B! So true on the injuries, def don't overdo it. Are you doing all these workouts at your home gym?

[bwelch1985]

12-26-2015

LOWER

LLRs
-12 (3 sets)
-10 (3 sets)
-8 (3 sets)

Planks
-30 on 30 off (6 sets)

Hill Sprints
-6

Trying to find an alternative to leg training while my hip heals. Sprints felt awesome. No hip discomfort.

[snes85]

Update: So had an awesome (but busy) 3 days of Christmas stuff and have one more tomorrow. Taking today off the gym also to make it almost a full week of rest. I figure enjoy the freedom now before I start cutting again so I can be stricter then. Gonna go throw on my new bathrobe and robot slippers and chillax on the couch.

[bwelch1985]

Dude patch killed those squats! Can't wait to get in a leg day!

And thanks B! So true on the injuries, def don't overdo it. Are you doing all these workouts at your home gym?

I've done all but one workout in the garage since I got it...that was chest day with you lol.

It's a really basic setup right now: cage, barbell, bench, rings. Which is enough to get some solid workouts but I'd like to add a GHR bench, dumbbells and some piece of cardio equipment...preferably an elliptical, but I'd settle for a bike, treadmill or rower.

I miss the nice equipment and huge variety of Golds but I do not miss the huge crowds and the long drive.

[snes85]

12.28.15 -- Day 52: Arms & Calves

Rope Pressdowns
35x15, 50x15, 57.5x15, 57.5x12, 57.5x12, 57.5x10
--Was totally not warm.. Def should've warmed up some after all that time off

Tricep Pressdowns (V-bar)
50x15, 50x15, 50x15, 50x15

Dips
BWx12, BWx12, BWx10
--Feeling so stiff today.. And damn front delts

CGBP
95x12, 115x12, 135x10

OH DB Tricep Extensions
60x15, 70x15, 75x12, 75x10

Machine Preacher Curls
45x12, 50x12, 55x10, 55x10

Preacher Preset EZ Curls
40x12, 40x12, 40x12, 40x12
--Biceps feeling like they're about to burst.. and omg so many sets left to do

Hammer Curls
15x10/arm, 15x10/arm, 15x10/arm, 15x10/arm

Seated DB Curls
15x10/arm, 15x10/arm, 15x10/arm

Standing Preset EZ Curls
40x10, 40x10, 40x10, 40x10

Standing Calf Raises
135x12, 135x12, 135x12

Seated Calf Raises
95x12, 130x12, 150x12

Calf Press on Leg Press
3pps x 10, 3pps x 10, 3pps x 8


Zomg so stiff today after those several days off. Feeling like I'm gonna be pretty sore for a bit but will get back into it. Weighed in at 163.6 this morning [insert pig face emoji here] but only one more week till diet time so gonna probably eat everything in sight until then.

[bwelch1985]

You did more sets in that workout than I do in a month! Pump must have been ridiculous.

[bwelch1985]

12-30-2015

UPPER

BB OHP / Ring Rows
-145x5 / 10
-135x6, 6 / 10, 10
-115x6, 6 / 10, 10

Pull-ups / Ring Dips
-10 / 10 (3 sets)
-8 / 8 (2 sets)

BB Curls / Ring Extensions
-75x10 / 12 (2 sets)
-65x10 / 12 (3 sets)

Really solid upper workout. 145 for standing overhead presses is a lot for me. If I can eventually work my way up to 185 I would be super psyched. Tomorrow is lower body day and my hip feels pretty much healed but I'm going to just focus on abs and hill sprints anyways.

On another note I've hit my daily calorie goal for two straight weeks now (with the exception of Christmas...I don't want to talk about that day). I don't have a people scale so I don't know how much I'm losing but the mirror looks a good bit better.

[snes85]

^ Yeah dude 145 on oh press is ridonk.. That shizz is tough.

And even awesomer that you're hitting the cal numbers! At this point I can't wait to join you next week lol. #fattymode

[snes85]

12.29.15 -- Day 53: Rest

--------------------------------

12.30.15 -- Day 54: Legs

Leg Extensions
115x10, 130x10, 145x10, 160x10, 165x10
--Felt strong here today

Front Squats
95x10, 135x10, 155x10, 175x8, 195x5
--Felt strong here... Until the last set... Where I f-d up my back

Hack Squats
1pps x 10, 1pps x 10, 1pps x 10, 1pps x 10
--Went light because of back

Leg Press Machine
250x10, 270x10, 290x10, 290x10
--Couldn't do full ROM on this but some b was on the damn leg press half-assing it for approximately forever.. Rage.. But this actually did feel pretty good at the higher weights

Smith Machine Pistol Squats
--Could not figure this motion out, plus decided to skip it because of back

Lying Leg Curls
80x12, 80x12, 80x12, 80x12

Standing Iso Leg Curls
30x12/leg, 30x12/leg, 30x12/leg, 30x12/leg

SLDL's
--Opted not to do these either because of back

Thigh Adductor
90x10, 130x10, 150x10
--Oh lawd.. Feels awkward doing either of these machines lol.. Definitely noticed that these muscles were weak though

High Stance Leg Press
3pps x 10, 4pps x 10, 4pps x 10

Thigh Abductor
110x10, 150x10, 170x10


Was drenched in sweat after this so something must've gone right. Happy with the front squat numbers but damn my back hurts now. Hopefully it resolves soon on its own..


Took a couple videos of the front squats today:

Front Squats 175x8



Front Squats 195x5

[CatfishBlues]

So basically given the last several weeks, I'm getting in one or two workouts a week. On my current split this is basically leading to hitting chest for example, and then not hitting it again for 3-4 weeks. I'm gonna go out on a limb and say that's not optimal training.

I've decided to switch to an Upper/Lower style split. That way I'll be hitting more muscle groups when I do get in. Haven't decided exactly what exercises I'm putting in yet so today was just a rough sketch.

WG OH Pull Ups
BWx10
BWx10
BWx10

Flat BB Bench
95x10
135x6
185x5
205x1
225x1

Sheesh that was pathetic

Cable crossovers
17.5x15
17.5x15
17.5x15

Superset w/

Str8 Arm Lat Pulldowns
27.5x20
27.5x20
27.5x20

DB Military Press
40x10
40x10
40x10

Bb curls
40x15
40x15
40x15

Superset w/

Skulls
40x20
40x20
40x20

Cable Rows
35x12
35x12
35x12

Super short rests

Lat Pulldowns
115x10
115x10
115x10

Done and done

[CatfishBlues]

Yo Patch, what's your plan for summer shredding? I think the new guy will actually distract Corey enough that you can quietly hit your numbers without stressing her out too much. That's sorta how it's been with Abe.

I think that was Ahmad's way of motivating me to get my ass on it. Lol.

I don't have any set plans other than just making an effort. I know life will be crazy for a month or so once he gets here, but I plan on being done with my project house by March at the latest. So I plan on trying to put together a better macro and lifting plan once my schedule gets more regular again

[snes85]

^ Totally agree Patch that Upper/Lower is the way to go with that hectic schedule.. Gonna be some brutal days though! Lol


12.31.15 -- Day 55: Shoulders

DB Shoulder Press
45x12, 50x12, 55x12, 55x10, 55x10, 55x10

DB Lateral Raises
15x10, 20x10, 20x10, 20x10

Machine Shoulder Press
70x10, 80x10, 80x10, 80x10

Iso DB Lateral Raises
15x10/arm, 20x10/arm, 20x10/arm, 20x10/arm

Standing Front BB Raise Over Head (Preset Straight Bar)
30x10, 30x10, 30x10

DB Rear Delt Raises
10x10, 10x10, 10x10, 10x10

Smith Shrugs
135x15, 135x15, 135x15, 135x15

Shrug Machine
1pps x 10, 1p1qps x 10, 1p1qps x 10


(Day 56 is a rest day)

And that's a wrap for the 8-week bulk and for 2015! New routine starting on Monday as well as new cut diet regimen. Can't wait! Have an awesome New Year's! Exclamation marks!!

[bwelch1985]

Good stuff brosephs!!

Couldn't agree more with upper/lower Patch. You could even go full body and have some good success. I did it for months earlier this year...squat, press, row, DONE.

What are you thinking for 2016 AI? PPL maybe?

[snes85]

Good stuff brosephs!!

Couldn't agree more with upper/lower Patch. You could even go full body and have some good success. I did it for months earlier this year...squat, press, row, DONE.

What are you thinking for 2016 AI? PPL maybe?

Doing a quick summary below! --v

[snes85]

Plan for 2016: Get shredded. \m/ Below is a quick breakdown of how I will do it. Obviously diet numbers, workout regimen, cardio, etc. may change, but here is where I will start.

Bodyweight: Will weigh in (dry) every Monday morning at 6:30am

Diet: Starting calories will be 1900/day (but will likely not lose weight on this amount, but not wanting to go in too low). Will use Myfitnesspal app to record these as accurately as possible. I don't eat out much at all so that should help on accuracy. Not concerned with macronutrient breakdown as I know I get enough protein and the rest are calories regardless, but may reassess this later on.

Workouts: Split will be Push/Pull/Legs with alternating Power and Hypertrophy (i.e., Push Power/Pull Hyper/Legs Power then Push Hyper/Pull Power/Legs Hyper then repeat). The Power/Hyper portion will be for the main exercises only really.

Cardio: 30mins elliptical 3 times per week post-workout.

Supplements: 5g creatine daily post-workout (or at bedtime on offdays). 5g BCAAs during post-workout cardio sessions.

Progress pics will be taken as needed.

Alcohol: Not counting these calories, but will stick to liquor with 0 cal mixers. I may reassess this later on.

Cheats: Will ideally be minimal but I know some will be unavoidable. For those I will just go into the next weigh-in knowing I will be up in weight and move on from there.

Refeeds: Will not bother with these this early in the diet, but will reassess the need for later on.



Here are some before pics (much fatter than I was in October lol) as of today, 1.3.16:

Front 1.3.16


Side 1.3.16


Back 1.3.16



Let's go.

[snes85]

Bodyweight (1.4.16): 163.8lbs

[bwelch1985]

Yessssss!!!!!!!

Omg I'm so psyched right now!!!111!!one1!!!

You've definitely put on upper body mass. Chest, shoulders and arms are all thick as hell.

Plan looks perfect braj. Are you weighing in every morning or just once per week?