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  1. #121
    Registered User ChosenBrah's Avatar
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    Tuesday:

    Squats - 275 3x5 Working on going lower
    Military Press - 145 1x5, 1x4, 1x3
    Rows - 185 3x5
    Lat Pulldown - 165 2x8
    Abs - 150 3x10

    Mixed my protein shake with water today instead of milk to see if that cures my indigestion
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  2. #122
    Registered User ChosenBrah's Avatar
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    No more diarrhea once i began mixing my protein with water instead of milk. YAY
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  3. #123
    Registered User ChosenBrah's Avatar
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    In the quest for maximum hypertrophy I have come up with a plan that goes against all the principles of rippetoes. I will modify the program by adding a dropset going till failure to every exercise. I feel that my upper body is lagging compared to my lower body and after looking at ygbodybuilder's simplyshredded page for a while i decided to give dropsets a try. I know it might sound crazy but im willing to try it.
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  4. #124
    Registered User ChosenBrah's Avatar
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    Thursday: Only had time to do the most important lifts

    Bench - 200 3x5
    Dips - w/ 200 2x8, w/ 90 1x19
    Curls - w/ 50 lb dbs 2x8, w/ 65 lbs 1x10
    Tricep Pushdown - w/ 90 lbs 2x8, w/ 50 lbs 1x8

    Felt really pumped afterwards
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  5. #125
    Registered User ChosenBrah's Avatar
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    Went to EDC in las vegas. Was fookin awesome, lost a couple pounds from not eating.

    Friday:
    -Manufactured Superstars
    -Wolfgang Gartner
    -Dirty South
    -Tiesto
    -Steve Angello
    -Sander Van Doorn

    Saturday:
    - Martin Solveig
    - Afrojack
    - Benny Benassi
    - David Guetta
    - Skrillex
    - Mstrkrft/Sidney Samson

    Sunday:
    -John O'Callaghan
    - Avicii
    - Alesso
    - Swedish House Mafia
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  6. #126
    Registered User ChosenBrah's Avatar
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    Tuesday: Week 28, went a little lighter on squats/deadlifts cuz my lower body is still feeling the after effects of edc

    Squats - 225 3x5
    Bench - 200 3x5
    ......... - 135 1x5
    Deadlift - 315 1x5
    Dips - w/ 35 lb db 2x8
    ...... - w/o weight 1x10
    Abs - w/ 170 lbs 3x10
    ..... - w/ 100 lbs 1x15
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  7. #127
    Registered User ChosenBrah's Avatar
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    Thursday:

    Squats - 245 3x5
    Military Press - 145 1x2 Weaker this week
    ......... - 140 1x4, 1x3
    ......... - 95 1x10
    Rows - 155 3x5 Widened my grip for more lat activation
    ......... - 135 1x5
    Lat Pulldown - 150 2x8
    .........100 1x8
    Curls - 50 lb dbs 1x8, 1x4
    ......... - w/ 65 lbs 1x8
    Skullkrushers - w/ 90 lbs 2x8
    ......... - w/ 50 lbs 1x10
    Abs - w/ 180 lbs 3x10
    ......... - w/ 100 lbs 1x15
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  8. #128
    Registered User ChosenBrah's Avatar
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    So for the first time ever i calculated my calories needed to gain weight to be about 3,000 and i calculated how much i ate today which was only 2262 calories
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  9. #129
    Registered User ChosenBrah's Avatar
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    Fulfilled my macros today but was 700 calories over....too many fats/carbs not enuff protein
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  10. #130
    Registered User Little_Moth's Avatar
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    Strong bench man! In!
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  11. #131
    Registered User ChosenBrah's Avatar
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    Originally Posted by Little_Moth View Post
    Strong bench man! In!
    Not sure if srs. I think it's my weakest lift :/

    But thanks if ur srs lol
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  12. #132
    Registered User AmazinJason's Avatar
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    Originally Posted by ChosenBrah View Post
    Not sure if srs. I think it's my weakest lift :/

    But thanks if ur srs lol
    Well, in comparison to your squats/deadlift on your latest day, your bench seems really strong, but its because you lowered your squat/deadlift weight for that day.
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  13. #133
    Registered User ChosenBrah's Avatar
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    Will be lifting Saturday/Monday/Wednesday for now



    I feel full as shiet after july 4th lunch fuuu
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  14. #134
    Registered User ChosenBrah's Avatar
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    Monday:

    Squats - 255 3x5
    Bench Press - 200 3x5 Spotter helped
    ........ - 135 1x8
    Deadlift - 335 1x5
    Dips - w/ 35 lb weight 2x8
    ........ - w/o weight 1x8
    Abs - 185 3x10
    ........ - w/ 100 lbs 1x20
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  15. #135
    Registered User ChosenBrah's Avatar
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    I've decided to change my routine to a 4 day version of Layne Norton's Power Hypertrophy routine in the quest for hypertrophy.

    I will be lifting:

    Wed - Upper Power
    Thurs - Lower Power
    Sat - Chest/Arms Hypertrophy
    Sun - Leg/Calf/Shoulder/Back Hypertrophy
    Last edited by ChosenBrah; 07-05-2011 at 01:04 AM.
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  16. #136
    Registered User ChosenBrah's Avatar
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    Routine

    Wednesday: Upper Power

    Flat DB Press - 3x3-5
    Barbell Rows - 3x3-5
    Seated DB shoulder Press - 3x6-10
    Weighted Pull-ups - 2x6-10
    Weighted Dips - 2x6-10
    Skull crushers - 3x6-10


    Thursday: Lower Power

    Back Squat - 3x5
    Stiff Leg Deadlift - 3x5
    Standing Calf Raises - 3x6-8


    Saturday: Chest/Arms Hypertrophy

    DB Flat Bench - 6x3 with 65-70% of normal 3-5 rep max
    DB Incline Bench - 3×8-12
    Barbell Close Grip Bench - 3×8-12
    Preacher Curls - 3×8-12 supersetted with
    .........Standing French Press - 3×8-12
    Push Downs - 3×8-12 supersetted with
    .........DB Hammer Curls - 3x8-12
    Cable Crossovers - 3×8-12
    Machine Curl - 3×8-12 supersetted with
    .........Machine Dips - 3×8-12


    Sunday - Legs/Calves/Shoulders/Back Hypertrophy

    Squats - 6x3 with 65-70% of normal 3-5 rep max
    Hack Squat - 5x8-12 super setted with
    .........Standing Calf Raise - 5x10-15
    Leg Extensions - 5x10-15
    Sitting Leg Curls 5×10-15 super setted with
    .........Sitting Calf Raise 4×8-12

    Rows - 6x3 with 65-70% of normal 3-5 rep max
    DB Shoulder Press - 3×8-12 supersetted with
    .........DB Lateral Raise - 3x8-12
    DB One Arm Row - 3×8-12 supersetted with
    .........DB Arnold Press - 3×8-12
    Lat Pull Down (Wide Grip) - 2×8-12 supersetted with
    .........DB Shrugs - 2×10-15
    Lat Pull Down (Close grip, palms facing in) - 2×8-12 supersetted with
    .........Upright Row 2×10-15
    Last edited by ChosenBrah; 07-07-2011 at 12:43 AM.
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  17. #137
    Registered User Little_Moth's Avatar
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    Originally Posted by ChosenBrah View Post
    Not sure if srs. I think it's my weakest lift :/

    But thanks if ur srs lol
    SRS man, my bench sucks haha!
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  18. #138
    Registered User ChosenBrah's Avatar
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    Originally Posted by Little_Moth View Post
    SRS man, my bench sucks haha!
    LoL, im gonna be putting more emphasis on hypertrophy instead of strength for now
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  19. #139
    Registered Bro TheHumanTripod's Avatar
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    Strong lifts mate! Subbed. Check out my log and comment if you have time. It's in my sig!
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  20. #140
    Registered User ChosenBrah's Avatar
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    Originally Posted by TheHumanTripod View Post
    Strong lifts mate! Subbed. Check out my log and comment if you have time. It's in my sig!
    Thanks man! Good transformation so far, keep goin
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  21. #141
    Registered User ChosenBrah's Avatar
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    Wednesday: Upper Power

    Flat DB Press - 3x3-5 w/ 70 lb DBs Didnt feel these nearly as much in my chest as barbell bench, gonna go heavier
    Barbell Rows - 3x3-5 w/ 160 lbs
    Seated DB shoulder Press - 3x6-10 w/ 60 lb DBs
    Weighted Pull-ups - 2x6-10 w/o weight Gonna slowly add weight every week
    Weighted Dips - 2x6-10 w/ 25 lbs Need a dipping belt
    Skull crushers - 3x6-10 w/ 80 lbs
    Last edited by ChosenBrah; 07-07-2011 at 01:08 AM.
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  22. #142
    Registered User ChosenBrah's Avatar
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    Routine* *revised

    Wednesday: Upper Power

    Flat DB Press - 3x3-5
    Barbell Rows - 3x3-5
    Seated DB shoulder Press - 3x6-10
    Weighted Pull-ups - 2x6-10
    Weighted Dips - 2x6-10
    EZ Bar Curls - 3X6-10
    Skull crushers - 3x6-10


    Thursday: Lower Power

    Back Squat - 3x3-5
    Hack Squats - 2x6-10
    Leg extensions - 2x6-10
    Stiff legged deadlifts - 3x5-8
    Lying Leg Curls - 2x6-10
    Standing Calf Raises - 3x6-10
    Seated Calf Raise - 2x6-10

    Saturday: Chest/Arms Hypertrophy

    DB Flat Bench - 6x3 with 65-70% of normal 3-5 rep max
    DB Incline Bench - 3×8-12
    Hammer strength chest press - 3x12-15
    Cable Flies - 2x15-20
    Preacher Curls - 3×8-12
    Dumbbell concentration curls - 2x12-15
    Spider Curls - 2X15-20
    Seated Tricep Extension - 3x8-12
    Cable pressdowns with rope - 2x12-15
    Cable kickbacks - 2x15-20

    Sunday - Legs/Calves/Shoulders/Back Hypertrophy

    Squats - 6x3 with 65-70% of normal 3-5 rep max
    Hack Squat - 5x8-12 super setted with
    .........Standing Calf Raise - 5x10-15
    Leg Extensions - 5x10-15
    Sitting Leg Curls 5×10-15 super setted with
    .........Sitting Calf Raise 4×8-12

    Rows - 6x3 with 65-70% of normal 3-5 rep max
    DB Shoulder Press - 3×8-12 supersetted with
    .........DB Lateral Raise - 3x8-12
    DB One Arm Row - 3×8-12 supersetted with
    .........DB Arnold Press - 3×8-12
    Lat Pull Down (Wide Grip) - 2×8-12 supersetted with
    .........DB Shrugs - 2×10-15
    Lat Pull Down (Close grip, palms facing in) - 2×8-12 supersetted with
    .........Upright Row 2×10-15
    Last edited by ChosenBrah; 07-08-2011 at 01:09 AM.
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  23. #143
    Registered User Little_Moth's Avatar
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    Originally Posted by ChosenBrah View Post
    Wednesday: Upper Power

    Flat DB Press - 3x3-5 w/ 70 lb DBs Didnt feel these nearly as much in my chest as barbell bench, gonna go heavier
    Barbell Rows - 3x3-5 w/ 160 lbs
    Seated DB shoulder Press - 3x6-10 w/ 60 lb DBs
    Weighted Pull-ups - 2x6-10 w/o weight Gonna slowly add weight every week
    Weighted Dips - 2x6-10 w/ 25 lbs Need a dipping belt
    Skull crushers - 3x6-10 w/ 80 lbs
    Strong shoulder press man and pull ups man! I can barely do a pull up haha. Check out my log if you have the time man.
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  24. #144
    Registered User raj125's Avatar
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    Fitness first provides an ecellent means to increase your fitness.

    Originally Posted by ChosenBrah View Post
    Wednesday:

    Squat - 205 3x5
    Military Press - 115 3x5
    Power Cleans - 115 5x3
    If you join the FITNESS FIRST ,your fitness problem will be solved for always.
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  25. #145
    Registered Bro TheHumanTripod's Avatar
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    Originally Posted by raj125 View Post
    If you join the FITNESS FIRST ,your fitness problem will be solved for always.
    Generally agree. I got to Fitness First in Hong Kong and they have good equipment (except they don't have a power rack for some reason). The only problem is, it is prone to being quite crowded. The Fitness First gyms are usually quite small with a lot of machines packed into it.
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  26. #146
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    Originally Posted by raj125 View Post
    If you join the FITNESS FIRST ,your fitness problem will be solved for always.
    ...u promoting them or wat? lol
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  27. #147
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    Thursday: Lower Power

    Back Squat - 3x3-5 w/245 lbs
    Hack Squats - 2x6-10 w/ 180 lbs
    Leg extensions - 2x6-10 w/ 175 lbs
    Stiff legged deadlifts - 3x5-8 w/ 155 lbs
    Lying Leg Curls - 2x6-10 w/ 95 lbs
    Standing Calf Raises - 3x6-10 w/ 105 lbs
    Seated Calf Raise - 2x6-10 w/ 80 lbs
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  28. #148
    Registered User Little_Moth's Avatar
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    Originally Posted by ChosenBrah View Post
    Thursday: Lower Power

    Back Squat - 3x3-5 w/245 lbs
    Hack Squats - 2x6-10 w/ 180 lbs
    Leg extensions - 2x6-10 w/ 175 lbs
    Stiff legged deadlifts - 3x5-8 w/ 155 lbs
    Lying Leg Curls - 2x6-10 w/ 95 lbs
    Standing Calf Raises - 3x6-10 w/ 105 lbs
    Seated Calf Raise - 2x6-10 w/ 80 lbs
    Strong squats man!
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  29. #149
    Registered User ChosenBrah's Avatar
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    Originally Posted by Little_Moth View Post
    Strong squats man!
    Thanks bro! I actually went lighter today to focus on form
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  30. #150
    Registered User AmazinJason's Avatar
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    What the hell is 3x3-5. Give us the exact reps you are doing each set phaggot. And have fun with the DOMs after doing that lower day when you haven't done that much volume for your legs in months lol.
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