!!!Chrislongy2's Log!!! Thank Me Later...

[chrislongy2]

sup guys, finally have internet. im at my disney condo right now lookin at a bunch of african animals grazing outside my window. im goin to the fitness center later and will update this then.

[EthanLarmon]

Some Pics
taken yesterday no pump


Stats
Height- 5'9''
Weight-168.5lbs
Flat Bench- 230lbs
Deadlift- 360lbs
Squat- 290lbs

Thats ill i know right now but ill try and get a few more maxes

Background Info
started lifting around June of last year. Didnt lift legs for the first five months due to lack of equiptment at my house, thats why there's no pictures of my legs, its embarrassing. I had to take off 3 months for hockey after 5 months of lifting, during that time i would sparatically make it to the gym so i lost some mass and strength but not too much. After hockey I was right back into it and Ive been goin hard ever since.

Diet
I dont have any set diet, I just eat everything I have in my house and just ordered a weight gainer for some help.

Supplements
Universal's Animal Pak
Anabolic Innovation's Hgh Pro
Muscle Milk's Cytogainer
Controlled Lab's White Flood

Split
Mon- Arms
Tues- Chest, Abs
Wed- Back, Hams
Thurs- Rest*
Fri- Shoulders, Tris, Traps
Sat- Legs
Sun- Rest*

*I only take rest days if i feel they are absolutley necessary so you will see me skip a lot of them.





That's all for now guys. As you can see, today is shoulders, tris and traps so Ill get that posted as soon as I get back. Thanks Guys!

nice brah, wouldsmash/10
GJDM nice progress

[chrislongy2]

3 months of lifting. just a little somethin to show u where i came from, although this is a huge improvement form where i had originally started

[chrislongy2]

i forget to update this yesterday so here. im at my condo right now and the fitness center doesnt have much to work with so i just did a quick lift and hopped in the suana and i really didnt keep track of the weight i just threw on more when i needed it and took some off when i needed it.


***Chest and Tris***

Chest

Smith Flat Bench Press- 4x8

DB Flyes ss with Cable Crossovers- 3x8 3x12

Smith Incline Bench Press- 3x12

Tris

Skull Crushers ss with Close Grip Bench- 3x8 3x10

Cable Rope Pushdowns ss with Close Stance Push Ups- 1x20 1x12




Just something to keep myself goin while on vacation. My updates arent gonna be what they usually r cause im on vacation and im bein lazy, so i will keep updating but im not gonna track every weight i used just the exercises.

[muscularinferno]

lookin good allready. keep up the hard work

[chrislongy2]

Legs and Shoulders

im bein really lazy and i only did a few exercises to just keep myself active while still on vaca.

Legs

smith machine squats- 105x8
195x8
265x3

Shoulders

db shoulder press- 50x12
50x12

db front raise- 30x 20(each arm)

db lateral raises- 25x20

45 plate shrugs- 12 front
12 side
12 back

[chrislongy2]

alright guys, im back from vaca so today is right back to business. im gonna stick with my split and do arms today. i ate a lot while i was gone so i shouldnt have really lost much of anything so im just gonna jump right back into what i usually do.

[chrislongy2]

***ARMS***

My vacation really helped. those 2 weeks were exactly what i needed and i have a great arm workout.


Biceps

21's- 55lbs
65lbs
75lbs

DB Curls- 40x8
30x12
30x12

DB Standing Concentration Curls- 25x10
25x10
25x10

Triceps

Weighted Dips- bw+70lbsx6
bw+70lbsx6
bw+70lbsx5
bw+60lbsx7

Skull Crushers- 85x8
85x7
65x16
65x16

Close Grip Smith Press- 135x9
135x8
125x8
125x8
those really hurt my left wrist so i probably wont be doin these again and i need to find a new exercise.


Really great workout, was expecting to be weaker but i was actually stronger on some lifts and exactly the same on others. All that eating on vaca really paid off to hold on to what i had and even make me better.

[DamonNash]

Reading through your log has helped me out a lot and look forwards to seeing what's to come in the near future. Hope the intensity of all your other workouts is gonna kick up like before and wanna see teh amazing gainz brah.
Keep at it!

[chrislongy2]

Arm work out looks pretty solid especially the tricep part. Got all the basic exercises down for overall mass and lifts seem impressive.

Hope the intensity of all your other workouts is gonna intense and wanna see teh gainz brah.
Keep at it!

welcome.




gonna switch some things around today and im gonna do back and hams today cause my chest isnt up to it after that tris workout so be back in a little.

[chrislongy2]

***Back and Hamstrings***

i wasnt very happy with this workout at all. i dont know what it was but something was off. maybe i didnt have enough carbs or im catching something but i had no energy.


Back

Deadlifts- 225x5 (felt unusually heavy, i knew it was gonna be rough)
315x3 (had to stop there, and i started spittin up)

WG Pulldowns- 180x8
160x10
160x8
140x12

Isoflex Row Station Reverse Grip- i dont know the name exactly but ur chest is against a pad and ur feet r on a platform where ur body is at about a 45 degree angle with the row on a hinge
100x8
100x8
100x8

Seated Cable Row- 150x12
150x12
150x8 drop set to 100x8

Pullups- bwx6
bwx6
all i had left, i was really upset with this

Hamstrings

Laying Hamstring Curl- 160x8
150x12
150x8
130x12

Stiff Leg Deadlifts- 135x8
225x5 (had to stop again, relly started burpin up my food here so i just ended my workout)




overall it wasnt that terrible but it was way below my standards and im still really pissed about it. i dont except anything less then my best, and this was far from it.

[watermelonbrah]

I know how you feel man! Don't worry man, it happens everyone now in and again. I'm sure it was just one of those off days. On the bright side 315x3 is still pretty strong. Atleast to me it is.

[chrislongy2]

I know how you feel man! Don't worry man, it happens everyone now in and again. I'm sure it was just one of those off days. On the bright side 315x3 is still pretty strong. Atleast to me it is.

i still feel like **** though. i dont feel like its strong when i goin for a 400 pr soon

[Champc98]

Seems like you were feeling sick, **** it man just an off day. You better kill it next time!

[chrislongy2]

Seems like you were feeling sick, **** it man just an off day. You better kill it next time!

i plan on it bro.i think im gonna try my hand at legs today. if i dont feel up to it when its time to go to the gym i might take a rest day cause im startin to cough a lot and i dont feel 100% but ill try.

[chrislongy2]

***Shoulders and Calves***

Not a bad workout, i felt pretty good. Lifts were down a little but i expected that.

Shoulders

DB Shoulder Press- 30x5(full reps) 30x8(quick partial reps)
50x8
55x8
60x6

DB Underhand Front Raise- 20x12
30x8

DB Front Raise- 30x8
30x8

DB Single Hand Inverted Lateral Raise- 20x7
15x10
15x10
15x8 drop to 10x8

Rear Delt Machine (alternating arms)- 60x12
80x12
80x12

DB Lateral Raises- 30x8
25x10
20x12 Drop to 15x8
15x10 (left arm only)

DB Shrugs- 70x16
80x12
90x12

Calves

Smith Machine Box Raises- 105x8
155x12
175x12
195x8

I only did one thing for calves cause im gonna do them on leg day as well but i want to start workin them a little more. My shoulders were definitely weaker but i got a good pump and it was a good workout i guess. I will be using the weights im used to next time though regardless of if i struggle with them. Also i usually incorporate a lot more drop sets and supersets but as you saw in my previous workout i may be getting a little sick and i dont want to kill myself while my body is trying to fight something off.

[N01SYtZ]

good **** brah keep it up!

[DamonNash]

Shoulder workout looking solid bro. Keep at it!

[V3lcity]

Looking awesome dude!

[babyslayer]

good **** brah keep it up!

this


keep at those deads, those along with squats are the only two free weight lifts where you can put like 100lbs on them in a matter of weeks.

[chrislongy2]

***Legs***

Went pretty hard this one and my legs are already killing me. Hopefully i can start to bring them up cause they suck and are weak.

Squats- 185x10
205x8
225x8
245x6
225x7

Leg Press- 450x5
360x10
360x8
320x10

Leg Extensions- 100x8
80x10
80x10
80x8 drop to 50x8

Thats all i could do. My legs hurt but they still felt okay to keep lifting so i tried to do a lunge with no weight and fell over so i knew i was done.

[watermelonbrah]

Nice workout brah! Keep pushing hard!

[tmac34]

pretty fly for a white guy.

impressive workouts

keepitup/10

[N01SYtZ]

nice squats brah but if u wanna brg up ur squat start doing singles and doubles

also wheres the calves at

[chrislongy2]

nice squats brah but if u wanna brg up ur squat start doing singles and doubles

also wheres the calves at

imma start doin calves on another day where i can really focus on them.

[chrislongy2]

chest today boys, im ssuckin down my white flood and headin out

[chrislongy2]

***Chest***

Today was pretty good. My lifts suffered a little from legs yesterday but i still feel it was a really good workout. My bench was a little weaker cause i used a wider grip then usual.

BB Bench- 185x6
185x5
175x8
155x10
135x10

DB Incline Press- 50x8
60x8
70x5
60x7

Flyes ss with Cable Crossover- 30x8 50x8
30x8 40x8
25x10 30x12

Dips- bwx10


I was done by the time i did dips. I usually switch between bench and dips at the beggining since they are botht the best for your chest imo, although i think dips are better.

[N01SYtZ]

drop flat bench
moar incline bench
moar sets of dips

[chrislongy2]

arms today boys, lets get it!

[N01SYtZ]

arms today boys, lets get it!

do work biiiiiiiiiiitch