Chosenbrah's Workout Log - Rebirth

**ChosenBrah** · 06-06-2014, 04:32 AM

Thursday: Pull

Chinups Heavier
w/50x6
w/55x6
w/60x6

Cable Rows Same
195x8
195x6
180x6

Face Pulls Same
110x8
100x8
100x8

DB Curls Increasing from 6 to 8 reps
45sx7/6
40sx8/8
40sx7/6+30sx6/5+20sx8/8

Reverse EZ Curls Same
55x8
55x8
55x8+30x5
Superset w/EZ curls 55x5+30x8

**ChosenBrah** · 06-08-2014, 04:54 AM

Saturday: Push

Flat Barbell Bench Heavier
220x4
220x3
220x3+175x8+165x5

Incline Barbell Bench Same
145x6
135x8
135x7+115x6+95x8

Tried seated cable Flyes but didn't really like them

Superset with Pec Decs Heavier
105x8+120x8

Dumbbell Seated Shoulder Press Same
60sx6
60sx6
65sx5

Single Arm Laterals Heavier
35x8/8
35x8/8
35x8/8+25x8/8+20x8/8

Incline Skullcrushers Same
85x8
85x8
85x6+65x6+55x6

**ChosenBrah** · 06-09-2014, 05:05 AM

Monday: Pull

Deadlifts Same
315x4 First two reps felt hard but i got another 2 smoothly

Pullups Same
w/35x6
w/45x5
w/35x6

Cable Rows Same
195x6
180x8
180x8

Face Pulls
110x8+90x5+70x5

Barbell Curls Same
95x6
85x8
85x5+65x8+45x8

Pinwheel Curls
40sx7/6
35sx8/8
40sx7/8+30sx6/6+20sx8/8

**TheBeastTyler** · 06-10-2014, 08:17 AM

Nice job this week, mate. Good progress, keep up the good work!

**ChosenBrah** · 06-11-2014, 02:42 AM

Originally Posted by TheBeastTyler

Nice job this week, mate. Good progress, keep up the good work!

Thanks brah! Its good to be back in action

**ChosenBrah** · 06-11-2014, 04:54 AM

Tuesday: Push

Short on time again

but I felt good and energized

Incline Bench Focused on breathing in through my nose and out through my mouth which seemed to give me better control and mind muscle connection. Same
175x6
175x6
175x4+145x5+115x8 But I the 5th rep of 175 lol probably due to not enough explosiveness

Paused Flat Bench Same
165x8
165x8
165x7+135x5+115x8

Superset w/ Pec Decs
165x7+135x7+120x8

Tricep Pushdowns
150x8+140x7+120x5

Had one of the best chest pumps of all time, with minimal shoulder discomfort. Feelsgoodman

**ChosenBrah** · 06-12-2014, 04:57 AM

Wednesday: Legs

Short on time

Back Squats Same
235x5
235x4
225x4

Calf Extensions
220x8+180x8+160x6

Ab Machine
110x11+70x8+40x7

**ChosenBrah** · 06-13-2014, 04:50 AM

Thursday: Pull

Felt a little under the weather today. Short on time

Chinups
w/55x6
w/60x6

DB Curls Same
45sx8/8
45sx7/6
40sx8/8+25sx6/5+20sx8/8

Reverse EZ Curls Same
55x8
65x8
65x8+55x5+30x8
Superset w/EZ curls 55x7+30x8

**ChosenBrah** · 06-16-2014, 05:02 AM

Sunday: Improvised Push/Pull

Had my graduation on Saturday and wasn't able to get a workout in

Bench Press Heavier
225x3
225x3

Deadlifts Same
315x3 Back was already feeling fatigued before my workout

Pullups
w/45x5

Barbell Curls Same
95x8
95x6
85x6+65x6+45x8

Pinwheel Curls
40sx8/7
35sx8/8
40sx8/8+30sx8/8+20sx8/8

**ChosenBrah** · 06-17-2014, 03:37 AM

Tuesday: Push

Short on time

Incline Bench Same
175x6
175x5
170x5+145x5+125x6

Paused Flat Bench Same
165x8
165x6
155x8+125x8+105x8

Superset w/ Pec Decs
165x8+150x8+135x6

DB Shoulder Press
65x4

Bentover Laterals
35sx8/8

Tricep Pushdowns
150x8
150x8+130x6+110x6

**ChosenBrah** · 06-19-2014, 05:14 AM

Thursday: Legs

Back Squats Heavier
240x4
240x3
240x3

Leg Extensions Same
250x+235x5
235x8
240x8

Leg Curls
80x8
80x8
85x8

Calf Extensions
220x8
200x8
200x8+160x8+140x8

**ChosenBrah** · 06-20-2014, 03:12 AM

Thursday: Pull

Chinups Heavier
w/55x6
w/60x6
w/65x4

Cable Rows Same
195x5
180x8
195x6

Face Pulls Lowering to 90
100x8
90x8
90x8

DB Curls Same
45sx8/7
45sx8/8
45sx6/5+27.5sx8/8+20sx8/8

Reverse EZ Curls Same
55x8
65x8
65x8+30x8
Superset w/EZ curls 65x5+30x8

Ab Machine Lower
110x10
100x10
90x12+60x10+30x7

**ChosenBrah** · 06-22-2014, 01:41 AM

Saturday: Push

Flat Barbell Bench Heavier
215x5
215x5
215x4+175x7+155x8

Incline Barbell Bench Same
135x7
125x8
125x7+105x6+65x8

Superset with Pec Decs Heavier
135x8+120x8+105x8

Did the first half of my workout in the afternoon and second half at night

Dumbbell Seated Shoulder Press Same
60sx6
70sx6
80sx4

Single Arm Laterals Same
35x8/8
40x7/7
35x8/8+27.5x8/8+20x8/8 Heavier

Incline Skullcrushers Same
85x8
90x7 Felt some pain in my left wrist on the second rep
85x8+65x8+60x8

**ChosenBrah** · 06-24-2014, 03:48 AM

Monday: Pull

Deadlifts felt heavy today but everything else felt strong fuuu

Deadlifts Same
315x1
225x4

Pullups Heavier
w/35x6
w/45x6
w/50x6

Cable Rows Same
195x8
195x8
195x8

Face Pulls Same
90x8
90x8
100x8

Barbell Curls Same
95x7
85x8
85x6+65x6+45x8

Pinwheel Curls
40sx8/8
40sx8/8
45sx8/8+30sx8/8+25sx8/8

Ab Machine Same
100x12
100x12
105x9+70x6+40x8

**ChosenBrah** · 06-25-2014, 05:08 AM

Tuesday: Push

Incline Bench Same
175x6
175x6
175x4+135x6+125x6

Paused Flat Bench Same
165x8
165x7
160x7+135x5+115x5 Need lighter drop sets

Gonna try adding in a superset of push ups here for max pump

Superset w/ Pec Decs
165x8+150x6+135x6

DB Shoulder Press
65sx5
65sx5
60sx6

Bentover Laterals Heavier
35sx8/8
35sx8/8
35sx8/8+30sx8/8+25sx8/8

Tricep Pushdowns
150x8
160x8
170x5+140x6+110x8

**ChosenBrah** · 06-27-2014, 04:50 AM

Thursday: Improvised Legs/Pull

Back Squats
175x15
245x3

Chinups
w/60x6

DB Curls Same
45sx8/8
45sx6/5
40sx8/8+25sx8/8+20sx8/8

Reverse EZ Curls Same
55x8
65x8
65x8+30x8
Superset w/EZ curls 65x8+30x8

**ChosenBrah** · 06-29-2014, 12:11 PM

Saturday: Push

Flat Barbell Bench Heavier
220x4
220x3
220x3+175x8+155x8

Incline DB Bench Tried these out to get a better chest pump but I think I like barbell benching better
65sx8
65sx7
65sx7+52.5x5+45x4+30sx8

Superset with Pec Decs
135x4+165x8+180x8+165x6

Dumbbell Seated Shoulder Press Same
60sx6
65sx5
60sx6

Single Arm Laterals Same
35x8/8
35x8/8
35x8/8+30x8/8+25x8/8

Tricep Pushdowns Same
150x8
160x8
170x8+130x8+110x6

**ChosenBrah** · 07-02-2014, 04:30 PM

Tuesday: Improvised Pull/Push

Played 1.5 hours of basketball for the first time in like 2 years. I was dead tired after so I only did my a light set of deadlifts

Deadlifts
275x5

Incline Bench Same
175x4
165x6
165x6+125x6+115x6

Tried a set of flat DB bench but I felt it more in my arms than chest

Flat Bench Same
175x5
165x8
165x8+145x4+125x8

Superset w/ Pec Decs
165x8+150x6+135x6

DB Shoulder Press
65sx4
55sx6
55sx6

Bentover Laterals Heavier
35sx8/8
35sx8/8
35sx8/8+25sx8/8+20sx8/8

Incline Skullcrushers
80x8
80x8
85x8+60x8+50x8

**ChosenBrah** · 07-04-2014, 11:03 PM

Thursday: Improvised Legs/Pull

Short on time

Back Squats Heavier
245x3
245x3
245x3

Calf Extensions Same
220x8
220x8
220x8+200x8+180x8

Chinups Heavier
w/45x6
w/70x6
w/70x5

DB Curls Same
45sx8/8
45sx7/6
40sx8/8+27.5sx8/8

Reverse EZ Curls
65x8
Superset w/EZ curls 65x8

**ChosenBrah** · 07-06-2014, 10:02 AM

Saturday: Push

Only got half my workout in because I had to watch UFC with my m8s

Flat Barbell Bench Heavier
225x3
225x3
225x3+185x6+165x6 I should do lighter drop sets

Incline BB Bench
135x8
145sx6
135sx7+115x8+95x8

Superset with Pec Decs
165x8+150x8+135x8

Had a nice chest pump

**ChosenBrah** · 07-07-2014, 12:09 PM

Monday: Pull

Keeping my workouts short and sweet until after my MCAT

Deadlifts Same
315x3
225x2

Pullups Heavier
w/45x6
w/45x6
w/45x5

Barbell Curls Same
95x7
85x8
85x7+55x8+45x8

Had a bit longer rest before these

Pinwheel Curls
40sx8/8
45sx8/8
45sx8/8+32.5sx8/8+27.5sx8/8

Ab Machine Same
100x12
100x12
105x9+60x6+30x6

**ChosenBrah** · 07-09-2014, 12:00 PM

Tuesday: Push

Incline Bench Same
175x5 Failed the 6th rep
170x5
165x6+135x5+115x6

Flat Bench Had to work in with someone
185x5
185x4+1 assisted rep
175x5+155x3+135x3

Superset w/ Pec Decs
165x8
150x6+135x6

Bentover Laterals
35sx8/8+27.5sx8/8+15sx8/8

Tricep Pushdowns
170x8+130x8+120x8

**ChosenBrah** · 07-10-2014, 03:03 AM

Wednesday: Legs

Back Squats Heavier
235x5
235x5 Started feeling really fatigued and sweaty not sure why
235x5

Calf Extensions Same
220x8
220x8
220x8+180x8+160x8 Heavier drop sets

Ab Machine Heavier
100x12
100x12
100x12+60x7+30x8

**ChosenBrah** · 07-11-2014, 04:18 PM

Thursday: Pull

Chinups Heavier
w/55x6
w/70x7 Accidentally did 7
w/70x5

DB Curls Same
45sx8/8
45sx6/5
40sx8/8+25sx8/8+20sx8/8

Reverse EZ Curls
65x6
55x8
65x8+55x3+35x8
Superset w/EZ curls 65x4+35x8

**ChosenBrah** · 07-13-2014, 09:46 AM

Saturday: Push

Short on time

Flat Barbell Bench Same
215x5
215x4
215x3 Completely forgot about the dropsets

Incline BB Bench
135x8
145x8
155x6+135x5+115x5

Superset with Pec Decs
165x8+150x8+135x8

Had a nice chest pump

**ChosenBrah** · 07-14-2014, 03:32 AM

Monday: Pull

Deadlifts
335x1

Pullups Heavier
w/45x6
w/45x6
w/45x6

Barbell Curls Same
95x8
95x5
85x8+75x5+65x6 Accidentally did 75 instead of 65

Had a bit longer rest before these

Pinwheel Curls
40sx8/8
45sx8/8
45sx8/8+35sx8/8+27.5sx8/8

Ab Machine Same
100x12
100x12
100x12+50x12+20x10

**ChosenBrah** · 07-16-2014, 04:51 AM

Tuesday: Push

Worked out later than usual today

Incline Bench Same
175x6
175x4
165x5+135x6+115x6 1st rep wasn't tight

Flat Bench
175x5
165x6 Fuuu felt weak
155x8+135x8+115x8

Superset w/ Pec Decs Gonna try lowering the seat for a higher angle
165x6+150x8+135x8

Tricep Pushdowns
150x8+130x8+110x8

**ChosenBrah** · 07-17-2014, 04:21 AM

Wednesday: Legs

Back Squats
265x1
285x1
305x0
225x1
240x1
225x1 Couldn't do any higher volume squats

Calf Extensions Same
220x6
200x8
200x8+180x8+160x8 Heavier drop sets

Ab Machine Heavier
100x12
100x12
105x12+50x12+20x12

**ChosenBrah** · 07-19-2014, 02:34 AM

Thursday: Pull

Chinups
w/70x6+w/0x12

DB Curls Same
45sx8/8
45sx6/5
40sx8/8+30sx8/8+20sx8/8

Reverse EZ Curls
65x8
65x8
65x8+55x8
Superset w/EZ curls 65x5+55x5

**ChosenBrah** · 07-20-2014, 02:27 AM

Saturday: Push

Flat Barbell Bench Same
245x1
255x0 Fuuu
220x2+175x8+155x8

Incline BB Bench
135x8+155x6+135x5+115x8

Superset with Pec Decs Lower the seat 1 hole and kept my back flat against the seat which I think gave me a better contraction
155x8+165x8+155x8

Thread: Chosenbrah's Workout Log - Rebirth

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