Chosenbrah's Workout Log - Rebirth

**ChosenBrah** · 03-18-2011, 05:25 PM

Friday: Played basketball first

Squats - 260 2x5, 1x1
Military Press - 125 3x3
Power Cleans - 140 5x3
Chinups - 2x8
Curls - w/ 40 lb dbs 2x8
Abs w/ 40 lbs 3x10

**ChosenBrah** · 03-20-2011, 09:17 PM

Sunday:

Squats - 260 3x5
Bench - 185 2x5, 1x4
Deadlift - 330 3x1 Didnt have my straps
Dips - w/ 42.5 lb db 2x8
Skullcrushers - w/ 80 lbs 2x8
Abs - w/ 45 lb db 3x10

**chosenbrahh** · 03-23-2011, 01:55 PM

Pshhh weak stats bro.... lol jk, you got nice form at the gym, and a "dat ass"

**ChosenBrah** · 03-23-2011, 05:45 PM

Originally Posted by chosenbrahh

Pshhh weak stats bro.... lol jk, you got nice form at the gym, and a "dat ass"

thanx baby. Lemme know if u need a spot at the gym

**ChosenBrah** · 03-23-2011, 10:15 PM

Wednesday:

Squat - 260 3x5
Military Press - 125 2x5, 1x3
Power Cleans - 145 5x3
Chinups - 3x8
Abs - w/ 50 lbs 3x10

**AmazinJason** · 03-23-2011, 11:12 PM

link to 5/3/1: http://forum.bodybuilding.com/showth...hp?t=112382761

you said you wanted a bodybuilding oriented workout, so you can use the bodybuilder template, maybe change a few exercises

btw, im catching up to you in rep power

**ChosenBrah** · 03-24-2011, 02:03 AM

Originally Posted by AmazinJason

link to 5/3/1: http://forum.bodybuilding.com/showth...hp?t=112382761

you said you wanted a bodybuilding oriented workout, so you can use the bodybuilder template, maybe change a few exercises

btw, im catching up to you in rep power

Thanks bro.

LoL first i thought u were gonna say catching up to your lifts...but...i aint even mad

**ChosenBrah** · 03-25-2011, 11:31 PM

Friday:

Squat - 265 3x5
Bench - 185 2x5, 1x4 I think I found a way to improve my technique. Need to bring the bar down closer to my neck
Deadlift - 330 1x5
Dips - w/ 45 lb db 2x8
Skullcrushers - w/ 90 lbs 1x7, 1x5
Curls - w/ 45 lb dbs 2x8
Abs - w/ 55 lbs 3x10

**ChosenBrah** · 03-28-2011, 11:09 PM

Sunday: Week 15, played basketball first

Squats - 265 3x5
Military Press - 125 1x4, 2x3 May be time for a reset
Powercleans - 150 5x3
Chinups - w/ 17.5 lb chain 3x8
Abs - w/ 60 lbs 3x10

**ChosenBrah** · 03-30-2011, 01:53 PM

Got sick again WTF. This ones not nearly as bad tho. Thinkin about changin my routine to Tuesday/Thursday/Saturday cuz 8 am classes leave me tired as fuk

**ChosenBrah** · 03-30-2011, 09:35 PM

Wednesday:

Squats - 265 3x5
Bench - 190 3x5 PR fuark yea. Improved my form
Deadlift - 335 1x5
Dips - w/ 50 lb db 2x8
Abs - w/ 75 lbs 3x10 Friend thought it was at 65...*******

**ChosenBrah** · 04-02-2011, 03:52 AM

Friday: Tired from 8 am classes. Im gonna try changing my lifting days to Tues/Thurs/Sat. Played basketball first

Squats - 270 3x5
Military Press - 125 1x3, 120 1x3, 115 1x5 Tired
Power Cleans - 155 5x3
Chinups - w/ chain 2x8, 1x5
Skullcrushers - w/ 80 lbs 2x8
Curls - w/ 40 lb dbs 2x8
Abs - w/ 70 lbs 3x10

**ChosenBrah** · 04-05-2011, 09:40 PM

Tuesday: Didn't have much time to lift and i ate just before going to the gym

Squats - 270 3x5
Bench Press - 190 3x5 Spotter Helped
Deadlift - 340 1x4

**ChosenBrah** · 04-07-2011, 08:25 PM

Thursday: I realized how important a good night's sleep is when lifting heavy. Also bball really hampers my lifting

Squats - 270 3x5
Military Press - 125 3x5 PR Woo, finally movin up I think it was the skinnier bar I used that allowed me to get a better grip
Power Cleans - 160 5x3
Chinups - w/ chain 3x8
Abs - w/ 75 lbs 3x10

**ChosenBrah** · 04-10-2011, 01:12 AM

Saturday: Came back from Knott's Berry farm (tons of JB) and so didnt have much time today

Squats - 275 3x5
Bench - 190 3x5 No spotter Woo
Deadlift - 340 1x3 didn't have my straps :/

**ChosenBrah** · 04-12-2011, 10:51 PM

Tuesday: Week 17

Squats - 275 3x5
Military Press - 130 2x5, 1x2 Last rep of my 2nd set killed me
Power Clean - 165 5x3
Chinups - w/ chain 2x8, 1x7
Abs - w/ 80 lbs 3x10

**ChosenBrah** · 04-15-2011, 12:23 AM

Thursday:

Squats - 275 3x5
Bench Press - 195 3x5 Yea buddy
Deadlift - 340 1x5
Dips - w/ chain 2x8 Gonna use 2 chains from now on
Abs - w/ 80 lbs 3x10

**misterdeejay** · 04-16-2011, 04:56 AM

loving the bench stat improvement! gjdm

i never done a 5x5 routine, ill probably try it.

whats your max doing 12 reps on bench?

**ChosenBrah** · 04-16-2011, 11:52 AM

Originally Posted by misterdeejay

loving the bench stat improvement! gjdm

i never done a 5x5 routine, ill probably try it.

whats your max doing 12 reps on bench?

Thanks mate, using the 1rm calculator im guessing 150-155

A big part about increasing weight on bench is psychological, u just gotta tell yourself ur gonna do it

**ChosenBrah** · 04-17-2011, 12:53 PM

Saturday: Partied the night before

Squat - 280 3x5 Started feeling really sore in my left hamstring. Have been feeling this the past couple workouts
Military Press - 130 1x5, 1x4, 1x3
Power Cleans - 170 3x3 I was told by a guy who worked at the gym that I couldnt drop the weight on the floor if I wasn't on a lifting platform, but it was already in use so I tried catching the weight instead of dropping which took a lot of my energy so i said phuck it
Chinups w/ chain 2x8, 1x6
Skullcrushers - w/ 90 lbs 2x8
Curls - w/ 40 lb dbs 2x8
Abs - w/ 85 lbs 3x10

Also bought this

**AmazinJason** · 04-17-2011, 05:23 PM

wow stop partying you phuck

disregard parties, acquire aesthetics

and u mirin my rep power? lulz

**ChosenBrah** · 04-19-2011, 08:20 PM

Originally Posted by AmazinJason

wow stop partying you phuck

disregard parties, acquire aesthetics

and u mirin my rep power? lulz

lol wtf *******

Posts Per Day: 6.82

**ChosenBrah** · 04-19-2011, 08:21 PM

Tuesday: Week 18

Squat - 280 3x5 Left glute was getting sore again
Bench - 195 3x5 Spotter helped on the last 3 reps. Tris were still a little sore from saturday
Deadlift - 345 1x5
Dips - w/ 2 chains 2x8
Abs - w/ 85 lbs 3x10

**AmazinJason** · 04-19-2011, 08:50 PM

Originally Posted by ChosenBrah

lol wtf *******

Posts Per Day: 6.82

lol when i get into arguments in sports misc i have to post like 30 times in one day

and you aren't lagging too far behind at 5.8 or whatever

i'll stop posting for the next week to get below you

**ChosenBrah** · 04-21-2011, 01:01 AM

Originally Posted by AmazinJason

lol when i get into arguments in sports misc i have to post like 30 times in one day

and you aren't lagging too far behind at 5.8 or whatever

i'll stop posting for the next week to get below you

**ChosenBrah** · 04-24-2011, 05:08 PM

Thursday: Had to study for an ochem midterm, no time to lift

**ChosenBrah** · 04-24-2011, 05:09 PM

Saturday: 420 Fest!!! Will resume lifting on tuesday

**ChosenBrah** · 04-26-2011, 10:41 PM

Tuesday: Week 19

Squat - 280 3x5
Military Press - 130 3x5 Moving up
Power Cleans - 170 5x3 My last set was the easiest, i think i got the technique down better
Chinups - w/ chain 1x8

short on time

**ChosenBrah** · 04-28-2011, 09:05 PM

Thursday: Had to lift in the morning

Squat - 285 3x5
Bench - 195 3x5 Spotter had to help on the last few reps
Deadlift - 350 1x5

Edit: I think I was benching with my shoulders. I need to arch my back more and focus on mind muscle connection.

**AmazinJason** · 04-30-2011, 08:31 PM

Originally Posted by ChosenBrah

Thursday: Had to lift in the morning

Squat - 285 3x5
Bench - 195 3x5 Spotter had to help on the last few reps
Deadlift - 350 1x5

Edit: I think I was benching with my shoulders. I need to arch my back more and focus on mind muscle connection.

fuuuu 285+195+350=830. almost at the 1k club.

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