Chosenbrah's Workout Log - Rebirth

**ChosenBrah** · 11-03-2015, 02:02 PM

Monday: Legs/Pull

Squats Heavier
155x8
155x8
155x8

Pullups Same
w/35x7
w/35x7
w/35x6
w/35x5+w/0x5

Barbell Curls Same
85x8
85x6
75x7
75x5+55x6+45x8

Pinwheel Curls Same
40sx6/5+35sx2/2
35sx8/8
37.5sx8/8
37.5sx7/6+32.5sx6/5+27.5sx6/5 Lighter drop sets

**ChosenBrah** · 11-04-2015, 01:40 PM

Tuesday: BB Chest

Incline Bench Same
155x7
155x7
155x4+135x2
150x5+135x1

Flat Bench Same
155x7
155x6
150x6
145x7+125x7+105x8

Cable Flies Same
60x7
60x7
60x7
60x7+45x7+40x7

Ab Machine Same
120x5+115x3
115x8
115x8

Calf Extensions Heavier
160x8
180x8
180x8

**ChosenBrah** · 11-11-2015, 01:03 AM

Thursday: BB Shoulders/Tris

CG Bench Press Same
165x7
165x6
165x5
160x6

DB Shoulder Press Same
55sx6
50sx8
55sx7
55sx7+45sx7+35sx7

Skullcrushers Same
70x7
70x7
70x7
70x7+40x8+30x8

Seated Lateral Raises Same
25sx8/8
25sx8/8
25sx8/8
25sx8/8+20sx8/8+15sx8/8

**ChosenBrah** · 11-12-2015, 04:49 PM

Tuesday: Pull

Had stomach flu over the weekend

Pullups Same
w/25x7
w/35x5+w/0x2
w/25x7
w/25x6+w/0x5

DB Curls Same
40sx8/8
40sx7/7
40sx6/5+35x2/2
35sx8/8+30sx6/6+25sx8/8

Reverse Curls Same
60x8
65x5+60x4
60x8
60x8+40x8+30x8
Superset w/EZ curls 60x7+40x8+30x8

**ChosenBrah** · 11-13-2015, 08:28 PM

Thursday: DB Chest

Squats Same
155x7
155x8
165x5

DB Incline Bench Same
75sx7
75sx4
70sx6
70sx6

DB Flat Bench Same
55sx7
55sx8
55sx7
55sx6+40sx6+30sx7

Superset w/Pec Decs Same
70x7
70x8
70x8
80x5+60x5+50x7

**IN0Mohammad** · 11-13-2015, 08:30 PM

I see a lot of dedication in these posts. Keep it up man!

**ChosenBrah** · 11-17-2015, 12:20 AM

Originally Posted by IN0Mohammad

I see a lot of dedication in these posts. Keep it up man!

Thanks bro! Awesome to see you're in medical school, I'm studying to take my mcat in 2 months myself

**ChosenBrah** · 11-17-2015, 07:02 PM

Monday: Pull

Chinups Same
w/35x7
w/35x6
w/35x5
w/25x6+w/0x5

Tried some EZ Bar max curls
110x1
120x0

Barbell Curls Same
85x8
85x6
75x7
75x6+55x6+45x8

Pinwheel Curls Same
40sx6/5+35sx2/2
35sx8/7
35sx7/7
35sx7/6+30sx6/5+25sx6/5

**ChosenBrah** · 11-20-2015, 12:40 PM

Wednesday: BB Chest

Incline Bench Same
155x6
155x5
150x5
145x5+135x2

Flat Bench Same
155x7
155x6
150x4
150x5+125x8+135x6 Had longer rests

Cable Flies Same
60x7
60x8
60x7
60x5+45x5+40x6

**DaschaDelRey** · 11-22-2015, 05:49 AM

you still on it?

**ChosenBrah** · 11-23-2015, 12:51 AM

Originally Posted by DaschaDelRey

you still on it?

H-hello yes i am

**ChosenBrah** · 11-23-2015, 12:56 PM

Sunday: DB Shoulders

DB Shoulder Press Same
60sx7
65sx6
65sx4
60sx6+40sx7+35sx8

Seated Single Arm Lateral Raises Same
20sx7/7
20sx8/8
20sx8/8
22.5sx5/5+20sx5/5+17.5sx7/7

DB Tricep Extensions Same
60x7
60x8
65x8
65x7+55x6+45x6

Tricep Pushdowns Same
140x4
130x8
130x5
120x7+90x7+70x8

**ChosenBrah** · 11-25-2015, 03:23 PM

Tuesday: Pull

Pullups Focusing on activating my lats/looking straight ahead. Same
w/25x7
w/25x6
w/25x5
w/10x6+w/0x6

Did some max curls failed 120

DB Curls Same
40sx8/8
40sx8/7
40sx7/6
40sx6/5+27.5sx6/6+22.5sx7/6

Reverse Curls Same
60x7
60x7
60x7
60x6+40x6+30x7
Superset w/EZ curls 60x6+40x7+30x7

**ChosenBrah** · 12-04-2015, 04:05 AM

Wednesday: DB Chest

DB Incline Bench Same
75sx7
75sx5
70sx6
70sx5

DB Flat Bench Got longer rests between sets. Going to keep it at 3 to let my shoulders recover
55sx8
55sx8
60sx8
65sx6+55sx4+45sx5+40x6

Superset w/Pec Decs Same
70x6
60x8
60x7
60x7+50x6+45x6

**ChosenBrah** · 12-09-2015, 03:15 PM

Tuesday: BB Shoulders/Tris

CG Bench Press Same
165x7
165x6
165x5
160x4

DB Shoulder Press Might have to warm up more before these. Same
55sx4
50sx7
50sx8
55sx7+45sx7+35sx8

Superset Lateral Raises Heavier
20sx8/8+15sx8/8

Skullcrushers Same
70x7
70x6
65x7
65x5+40x6+30x8

**ChosenBrah** · 12-11-2015, 01:28 PM

Thursday: Pull

Squats
135x12

Chinups Same
12
8
9
8

Barbell Curls Same
85x6
75x7
75x7
75x4+55x6+45x6

Pinwheel Curls Same
40sx7/6
35sx7/7
35sx6/5
32.5sx7/7+27.sx6/5+22.5sx6/5

Ab Machine
80x12

**ChosenBrah** · 12-15-2015, 05:15 PM

Monday: BB Chest

Squats
135x15

Incline Bench Same
155x7
155x4+135x3
145x4+135x3
135x6

Flat Bench Increasing the # of reps. Lighter
155x7
145x8
145x7
135x8+115x9+95x12 Had longer rests

Cable Flies Same
60x8
70x8
70x6
60x8+45x5+30x7

Ab Machine Keeping my upper back against the seat
80x11

**ChosenBrah** · 12-19-2015, 05:02 PM

Thursday: DB Shoulders

Squats Same
155x8

DB Shoulder Press Same
60sx7
55sx8
55sx8
55sx7+45sx6+40sx8 Lighter drop sets

Superset w/Seated Single Arm Laterals Same
20sx4/4+15sx8/8

DB Tricep Extensions Same
60x7
55x8
55x8
55x8+45x9+40x9

Tricep Pushdowns Same
130x7
120x8
120x8
120x8+90x8+70x8

Ab Machine
80x9+60x6

**ChosenBrah** · 12-24-2015, 02:57 AM

Tuesday: Pull

Squats Heavier
155x9

Pullups
10
9
8
7

DB Curls Same
40sx7/6
35sx8/8
Tried some seated dumbbell curls didn't really like them

Reverse Curls Same
60x4+55x4
55x8
55x8
55x6+40x6+30x7
Superset w/EZ curls 55x6+40x7+30x8

Abs
80x10+408

**ChosenBrah** · 12-24-2015, 05:32 PM

Wednesday: Chest

Squeezed in a little chest today

BB Incline Bench Lower 2nd set
155x7
145x5
135x7
125x8

DB Flat Bench
55sx4
45sx8
45sx6+35x6

Pec Decs
60x7

**ChosenBrah** · 12-28-2015, 03:31 PM

Tuesday: BB Shoulders/Tris

Squats Heavier
155x8

CG Bench Press Same
155x7 Thought I was doing 165 lol fudge
155x7
155x4+135x3
145x6

DB Shoulder Press Same
50sx4+45sx4
45sx8
45sx8
45sx7+35sx8+30sx8

Superset Lateral Raises Same
20sx8/8+15sx8/8+10sx8/8

Rope Tricep Extensions Heavier
80x8
90x8
100x8
100x7+80x4+70x4+50x8

Abs
80x10+60x6+40x6

**ChosenBrah** · 12-30-2015, 05:59 PM

Tuesday: Pull

Took 2 scoops of citrulline today, might have given me too much of a bicep pump

Squats Same
165x7

Chinups
12
8
6
6

Barbell Curls Same
75x7
70x8
70x7
65x8+55x6+45x6

Pinwheel Curls Same
35sx6/5+30sx2/2
30sx8/8
32.5sx8/8
32.5sx7/6+25sx8/8+20sx8/8

Ab Machine
80x11+60x6+40x6

**ChosenBrah** · 01-01-2016, 09:53 PM

Thursday: DB Chest

Squeezed in a workout before NYE

DB Incline Bench Same
70sx7
70sx5+65sx2
65sx5+60sx2
60sx6

DB Flat Bench
55sx7
52.5sx7+40sx6+30sx7

Superset w/Pec Decs Same
60x8+45x8

**ChosenBrah** · 01-03-2016, 04:36 PM

Saturday: DB Shoulders

Worked out with a m8

Squats Heavier
165x8

DB Shoulder Press
55sx8
60sx8
60sx8
60sx7+50sx7+40sx8

Superset w/Seated Single Arm Laterals Same
20sx8/8+15sx8/8+12.5sx8/8

DB Tricep Extensions
55x8
60x8
60x8
60x8+50x8+40x9

Tricep Pushdowns Same
120x8
130x8
140x8
140x8+110x8+90x8

Ab Machine
80x10+60x10

**ChosenBrah** · 01-06-2016, 09:37 PM

Tuesday: Pull

Squats Same
175x6

Pullups
12
8
7
6

DB Curls Same
35sx8/8
35sx7/6
30sx8/8
30sx8/8+25sx8/8+17.5sx8/8

Reverse Curls Same
55x8
55x8
55x8
55x9+40x6+30x6
Superset w/EZ curls 55x5+40x8+30x8

Abs
75x10+45x10

**ChosenBrah** · 01-09-2016, 12:46 PM

Friday: Chest

BB Incline Bench
145x7
145x6
135x6
125x7

Flat Bench Same
145x8
145x7
135x8
135x9+115x7+105x7

Cable Flies Same
60x8
60x8
70x7
60x8+40x8+35x8

Hyperextensions
w/0x14

Ab Machine
80x10+40x10

**ChosenBrah** · 01-11-2016, 02:44 PM

Sunday: Shoulders/Tris A

Squats Heavier
175x8

CG Bench Press Same
155x7
155x7
155x5
145x7

DB Shoulder Press Same
45sx8
45sx8
50sx8
50sx7+40sx8+32.5sx8

Superset Lateral Raises Same
20sx8/8+12.5sx8/8+10sx9/9

Rope Tricep Extensions Same
90x8
90x8
100x8
100x7+70x8+50x8

Abs
90x10+70x10

**ChosenBrah** · 01-13-2016, 02:42 PM

Tuesday: Pull A

Squats Heavier
185x8

Chinups
13
9
8
6

Barbell Curls Same
75x8
75x8
75x5+65x3
65x8+55x6+45x6

Pinwheel Curls Same
32.5sx8/8
32.5sx8/8
Got a longer rest before these
37.5sx8/8
37.5sx8/7+32.5sx7/6+25sx8/8

Hyperextensions Hamstrings felt tight, probably from squats
w/0x8+w/10x6

Ab Machine
90x12+70x8

**ChosenBrah** · 01-15-2016, 03:50 PM

Thursday: DB Chest

Squats Same
195x6 Heaviest weight I've touched in months

DB Incline Bench Still had some slight shoulder discomfort. I'm going to lower the weight in favor of more reps.
65sx7
65sx7
65sx6
60sx7

DB Flat Bench Same
55sx8
55sx8
55sx8
55sx7+45sx5+40sx3+35x7 Lower drop sets

Superset w/Pec Decs Same
60x8
60x8
70x7
60x8+45x6+40x6

Hyperextensions
w/0x6+w/25x6

Ab Machine
80x12+60x6
Superset w/ Leg Raises
8

Calf Extensions
160x8+120x6

**ChosenBrah** · 01-25-2016, 12:24 AM

Saturday: Pull

Squats Same
195x5

Pullups
12
9
8
8

DB Curls Same
35sx8/8
35sx8/7
30sx8/8
30sx9/8+25sx6/5+20sx9/8+15sx13/13

Reverse Curls Same
55x5+40x3
40x8
40x8
40x8+30x8
Superset w/EZ curls 40x8+30x8

Abs
80x12+60x8

Thread: Chosenbrah's Workout Log - Rebirth

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