Chosenbrah's Workout Log - Rebirth

[ChosenBrah]

fat boy

I'll piitb bish

[waterpolo69]

Djjdjdjdjddj

[ChosenBrah]

Djjdjdjdjddj

o rly

[ChosenBrah]

Wednesday: Push

Incline Bench Same
170x8
170x8
175x6

Flat Bench Same
170x12
170x10
170x10 Wrist wobbled, gotta watch out for that

Machine Chest Press Accidentally did 20 lbs more than i was supposed to. Same
190x12
190x10
190x8

Superset with Pec Decs Same
150x12
150x12

Dumbbell Shoulder Press Same
60sx9
70sx6
70sx6

Tricep Pushdowns Heavier
150x12
150x12
160x12

Reverse Pushdowns Heavier
100x12
110x12
110x12

Lateral Raises Heavier
30sx12
35sx12
35sx12

[ChosenBrah]

Thursday: Legs

Back Squats Heavier
285x3
285x3
285x3



Leg Extensions Same
235x12
250x12
250x12

Leg Curls Heavier
80x12
95x12
95x12

Calf Extensions Gotta focus on that mind muscle connection. Heavier
120x12
140x12
160x12

Seated Calf Raises Heavier
115x12
120x12
125x12

[ChosenBrah]

Friday: Pull

Was short on time today so I skipped some exercises

Chinups Same
w/25x10
w/35x8
w/35x7

DB Curls Same
35sx12/12
40sx10/10
35sx10/10

Reverse Curls Same
50x12
60x9
50x12

Spider Curls Heavier
45x12
50x12
60x12

[ChosenBrah]

Saturday: Push

Only did half of my workout because I was rushing to meet up with some bros to see the fight then finished the other half of my workout later.

Flat Barbell Bench Same
225x5
225x5
225x4 Fuuu. Gonna change the rep scheme on 5/5/5 days to 4/5/4

Incline Barbell Bench Same
150x9
150x7
145x8

Machine Press Same
200x12
210x10
210x8

Superset with Pec Dec Same
150x12
165x12

Came back after a few hours

Dumbbell Seated Shoulder Press Same
65sx9
75sx9
80sx3 Seemed alot harder than the 75s

CG Bench Press Same
135x12
155x11
165x10

Cable Extensions I think I'm going to do incline skullcrushers instead.
40x12/12
30x12/12

Incline Skullcrushers
80x12

Cable Laterals Same
30x12/12
30x12/12
40x6/6

[ChosenBrah]

Monday: Pull

Deadlifts Heavier
375x3 Felt good



Pullups Same
w/25x9
w/35x5
w/25x7

Cable Rows Same
165x12
165x12
180x8

Face Pulls Same
140x12
150x12

Barbell Curls Same
80x11
90x8

Pinwheel Curls Same
45sx12/12

Spider Curls Same
50x12

[ChosenBrah]

Wednesday: Push

Incline Bench Same
175x8
175x8
175x6

Flat Bench Same
175x12
175x6
165x10

Machine Chest Press Same
200x12
200x8
200x8

Superset with Pec Decs Same
150x12
150x12

Dumbbell Shoulder Press Same
65sx7
65sx7
65sx5

Tricep Pushdowns Same
150x12
160x12
160x10

Reverse Pushdowns Lowered the weight to get a better contraction.
90x12
90x12
90x12

Lateral Raises Tried bending over but I think I'll bend over less next time.
25sx12
25sx12
30sx10

[ChosenBrah]

Thursday: Legs

Back Squats Heavier
280x5
280x5
280x5 Almost lost it on the 3rd rep



Leg Extensions Heavier
235x12
250x12
250x12

Leg Curls Same
95x12 Used the wrong setting so these were hard
95x12
95x8

Calf Extensions Heavier
140x12
160x12
180x12

Seated Calf Raises Heavier
125x12
125x12
125x12

[ChosenBrah]

Weighing 193-194

[ChosenBrah]

Friday: Pull

Chinups Heavier
w/25x9
w/35x9
w/35x9

Did my first exercise in the afternoon then had to take care of business so I finished the rest of my workout later.

Deadlifts Same
225x5
225x5
225x5

Cable Rows Same
165x12
165x12
180x12

Face Pulls Same
140x12
150x12
150x12

DB Curls Same
35sx10/10
40sx10/10
40sx8/7

Reverse Curls Same
50x12
60x6 Working on that mind muscle connection
50x6
50x12

Spider Curls Same
50x12
60x12
60x10 Last rep was a struggle

[ChosenBrah]

Saturday: Push

Flat Barbell Bench Heavier
225x4
225x5
225x4



Incline Barbell Bench Same
150x10
160x10 Last rep was a struggle
160x5
135x5

Machine Press Same
200x12
210x8
210x8

Superset with Pec Dec Same
150x5
165x7
180x12

Dumbbell Seated Shoulder Press Same
65sx7
65sx7
65sx6

CG Bench Press Same
145x12
155x12
155x8

Incline Skullcrushers Same
80x12
80x8
80x8

Tried machine shoulder raises and seated shoulder raises and didn't like either

Single Arm Laterals Heavier
15x12/12
25x12/12
25x12/12

[ChosenBrah]

Monday: Pull

Deadlifts Heavier
370x5 Started losing my grip on the last rep



Pullups Worked out after dinner so these were kinda weak. Same
w/25x6
w/25x6
w/25x6

Cable Rows Heavier
165x12
165x12
180x12

Face Pulls Heavier
140x12
150x12
150x12

Barbell Curls Same
80x10
90x10
90x6
80x4

Pinwheel Curls Heavier
40sx12/12
45sx12/12
45sx12/12

Spider Curls Same
50x12
60x8
60x8

[ChosenBrah]

Wednesday: Push

Incline Bench Same
180x8
180x6
180x6 Last rep was hard

Flat Bench Got a longer rest before these. Same
175x12
175x8
175x7+1 assisted rep

Machine Chest Press Same
200x12
220x8
220x9

Superset with Pec Decs Same
160x12
165x12

Dumbbell Shoulder Press Same
65sx6
65sx8
65sx7

Tricep Pushdowns Same
150x12
160x12
160x8

Reverse Pushdowns Same
90x12
100x12
100x12

Lateral Raises Same
25sx12
30sx8
25sx12

[ChosenBrah]

Thursday: Legs

Back Squats Heavier
285x4
285x4
285x4



Leg Extensions Heavier
250x12
265x10
265x10

Leg Curls Same
95x12
100x8
100x8

Calf Extensions I think I'm going to stick with 160 for a better contraction.
160x12
180x12
200x12

Seated Calf Raises Heavier
125x12
130x12 Gotta remember to use full ROM
130x12

[ChosenBrah]

Friday: Pull

Deadlifts Gotta remember to keep my shins closer to the bar. Same
225x5
225x5
225x5

Chinups Didn't have my weight belt
w/0x15
w/0x12
w/0x10

Cable Rows Same
165x12
180x8
180x8

Face Pulls Same
150x10
150x10
150x10

DB Curls Heavier
35sx10/10
40sx10/10
45sx6/6

Reverse Curls Same
50x12
60x6
50x6
50x12

Spider Curls Same
60x12
60x9
60x6

[ChosenBrah]

Saturday: Push

The air at the gym felt dry and kept bugging my nose.

Flat Barbell Bench Heavier
230x4
230x4
230x4



Incline Barbell Bench Same
155x10
155x10 Last rep was a struggle
150x4
135x3

Machine Press Same
200x12
210x9
210x8

Superset with Pec Dec Same
165x12
165x12

I started getting hungry through the second half of my workout. I don't think I ate enough today

Dumbbell Seated Shoulder Press Same
65sx6
65sx7
65sx5

CG Bench Press Same
150x10
150x6
145x8

Incline Skullcrushers Same
80x10
80x8
80x7

Single Arm Laterals Heavier
25x12/12
25x12/12
25x12/12

[ChosenBrah]

Monday: Pull

Short on time today

Deadlifts Heavier
375x4



Pullups Worked out after dinner so these were harder. Same
w/25x7
w/25x7
w/25x7

Barbell Curls
90x8 Back started cramping from deadlifts

Pinwheel Curls
45sx12/12

Spider Curls
60x12

[ChosenBrah]

Tuesday: Push

Had to shorten my workout a little. Still getting used to my new schedule with classes starting again.

Incline Bench Arching my back for better chest activation. Same
180x8
185x6 Feels good to be repping what I did on flat bench 4 months ago
185x4
135x4

Flat Bench Same
175x10
175x8
175x6

Machine Chest Press Same
210x12
210x8
210x8

Superset with Pec Decs Same
165x12
180x12

Dumbbell Shoulder Press Same
65sx6
65sx7
65sx6

[ChosenBrah]

Thursday: Legs

Was short on time today

Back Squats Couldn't find the 2.5s to put on 290 so I went up to 295. Heavier
295x3
295x3
295x3

[ChosenBrah]

Friday: Pull

Visited my gf in Davis over the weekend and had to work out at her small apartment gym. Didn't record the weights

Lat Pulldowns
3x12

Cable Rows
3x12

Face Pulls
3x12

Curls
3x12

Reverse Curls
3x12

Spider Curls Same
3x12

[ChosenBrah]

Saturday: Push

Worked out at the UC Davis gym. I was bloated from food and rushing to squeeze in my workout before the gym closed at 9 so this workout was less than optimal

Flat Barbell Bench Benching here felt a bit different than my usual gym. Same
235x3
235x2 Failed the 3rd rep
235x2

Incline Barbell Bench Same
155x10
155x6
135x4
135x8

Machine Press Same
2x12

Superset with Pec Dec Same
2x12

[ChosenBrah]

Monday: Pull

I think I'm gonna have to shorten my workouts for the time being to accomodate my new schedule which has me commuting to school and waking up at 8 am . Still going to do my main heavy compounds and most important lifts.

Deadlifts Heavier
380x3



Pullups Same
w/25x8
w/25x8
w/25x8

Barbell Curls
90x10
90x8

Pinwheel Curls
45sx12/12

Spider Curls
60x12

[ChosenBrah]

Tuesday: Push

Monday/Tuesday workouts are probably going to be shorter but my Pull/Push workouts on Friday/Saturday should be full length

Incline Bench Same
185x7 Failed the 8th rep
185x4+135x4
175x5+165x3

Flat Bench
175x11 Goal was 10 reps, should increase to 185

Machine Chest Press Same
210x11

Superset with Pec Decs Same
165x12
180x12

Dumbbell Shoulder Press Same
65sx7
65sx6
65sx6+60sx3

[ABallah]

Wow man you went from benching 170 as your 5x5 to doing 12 reps of 170 lol. And 170-225 5x5. That's what I'm trying to get my 5x5 too. Gfj

Edit: subbed

[ChosenBrah]

Wow man you went from benching 170 as your 5x5 to doing 12 reps of 170 lol. And 170-225 5x5. That's what I'm trying to get my 5x5 too. Gfj

Edit: subbed

Thanks brah

It hasn't been easy...lots of plateaus, lots of trial and error, and lots of eating. Consistency is key! We're all gonna make it brah

[ChosenBrah]

Thursday: Legs

Haven't been getting optimal sleep for the past couple days and today felt extra long because I had to spend over 2 hours picking up my mom from the airport. Needless to say, it took its toll on my performance.

Back Squats Gonna go for 290x3x4 again next week.
290x4
290x2+225x1 Failed the 3rd rep
285x2+275x2

[ChosenBrah]

Friday: Pull

Did 20 pullups earlier in the day because one of my friends didnt think i could but my camera stopped recording mid set :'(

Was planning on having a nice long workout but some friends dragged me out.

Chinups Same
w/25x9
w/35x6
w/35x6

DB Curls
40sx10/10
40sx10/10
45sx6/5 Gonna make this my 2nd set

Reverse Curls Same
60x10

Spider Curls Same
60x12

[ChosenBrah]

Saturday: Push

Was tired from last nights shenanigans

Flat Barbell Bench Heavier
235x3
235x3 Gotta remember to pinch my shoulder blades together more
235x3 Didn't know if I would get the last 2 sets but I psyched myself up like hell WOO!



Incline Barbell Bench Started arching my back. Same
155x10
165x8
165x6+135x4

Machine Press Widened my grip a little. Same
200x12
210x11
210x8

Superset with Pec Decs Same
165x12
165x12

Dumbbell Seated Shoulder Press Same
65sx6
65sx6
65sx6

CG Bench Press Same
155x8
155x7
145x8

Incline Skullcrushers Same
75x12
75x12
75x11

Single Arm Laterals Heavier
25x12/12
25x12/12
25x12/12