Getting back into it, my log

[no_one089]

Well its been a long time since Ive been on this website but I used to be pretty dedicated to a journal I once used. Since then lifting weights hasnt really been my main priority but as of about a month and a half ago it has become my main one. This log will be used to track my progress and hopefully motivate some others. Right now Im sitting at around 140ish at 5'7 and probably somewhere around 10% bf. My goal is to basically gain as much weight as possible before the end of summer.

This is my weekly workout routine:

Mon:Chest
Tues:Back/Traps
Wed:Legs/Abs
Thurs:Shoulders/Traps
Fri:Arms
Sat:Abs
Sun:Off

Diet:Eat everything and anything!

Supplements:
White Flood V2 <3
ON protein and weight gainer

Will post progress pics thus far soon

[no_one089]

Mon:Chest

I know my training methods are weird but they work for me and I like them, PRs will be in bold

DB Flat Bench
35s 1x10
60s 1x8
85s 1x8 -Felt amazing

Hammer Strength Chest Press
90lbs 1x10
270lbs 1x5 -had some help on the last one

Incline Bench Press(Smith)
135lbs 1x12
185lbs 1x6

DB Incline Flys
35s 2x8

Dips(leaning forward)
BW 1x10
BW+25lb DB 1x8

Flat DB Flys
35s 1x8
45s 1x6

Cable Flys
(upper) 2x8
(lower) 1x8


Flat BB Bench
185lbs 1x5
135lbs 1x12

Comments:I stopped doing BB bench a while back because I much prefer DBs but I sometimes do it at the end of my chest workout to finish things off. This was a pretty good workout, had a great pr on the flat DB bench and Im gonna try for more next week. Going for the 100s soon hopefully!

[no_one089]

Heres some pics, both relaxed and not pumped. The after pic was taken today.

Pics are 1 month apart:

[BaFtub]

Been here with ya since day one! Sub a doodle doo! Phucking sweet to see you back up and logging.

[no_one089]

Been here with ya since day one! Sub a doodle doo! Phucking sweet to see you back up and logging.

Me too, it took long enough haha

Congrats on your last contest brah, you looked awesome. No homo of course

[no_one089]

Did some back today, workout went alright. I might put some back pics up when I think my back looks half decent which will hopefully be soon. Ill post the workout after work tonight, hope everybody had a good 4th.

[whitesox3223]

good to see ya back man

[no_one089]

good to see ya back man

Yep

When did you get all cut up? lol

[whitesox3223]

Yep

When did you get all cut up? lol

my avi is probably like 1.5 years old lol. but to be honest, i kinda let myself go after i started dating my current gf...of 8 months...so im not quite as cut anymore. Ate out wayyyy too much. Lesson learned..

[no_one089]

my avi is probably like 1.5 years old lol. but to be honest, i kinda let myself go after i started dating my current gf...of 8 months...so im not quite as cut anymore. Ate out wayyyy too much. Lesson learned..

I know how that is, been dating a girl for 9 now and the only thing she is good for is helping me bulk and maybe a bit of "cardio" :P

Didnt get to work legs yesterday because of work and other stuff but Ill hit em hard next week, now going to work some shoulders

[no_one089]

Shoulders

(Warm up)
Seated DB Press
35s 1x10

Hammer Strength Shoulder Press
90lbs 1x12
160lbs 1x6

Seated Military Press(smith)
115nlbs 1x10
135lbs 1x8
145lba 1x6

Single Arm DB Side Lateral
35lb 1x8
40lb 1x6

DB Side Lateral
25s 1x12

Seated DB Front Lateral
20s 2x8

(2 Rear delt exercises that Idk the names of)
2x8 on each

Standing Military Press
115lbs 1x6
95lbs 1x10

(Superset) 20lb DBs
Seated DB Side Lateral 1x10
Seated DB Front Lateral 1x10
Seated DB Rear Lateral 1x10

Traps

Comments:Ill start making this stuff easier to follow soon, workout went good and I had a great shoulder pump at the end. Hopefully my arms wont be sore for tomorrows workout but I know my shoulders will be.

[no_one089]

Relaxed back pic I took this morning, hoping to add some good size to it before summer ends.

[no_one089]

Did some arms today, just some highlights:

CG Bench Press 185lbs 1x5

DB Curl 50s 1x6 45s 1x8

Dips BW 1x40, or til failure

Got a great pump, heres a pic to prove it

[no_one089]

Next week its gonna be a little bit difficult to eat enough and maybe get to the gym, Im staying at my cousins for a week to watch his dog while his family is on vacation but Ill do my best to stay in the gym and eat a lot.

[no_one089]

Chest

Flat DB Bench Press
35s 1x12
50s 1x10
65s 1x6
90s 1x4

Hammer Strength Chest Press\
180lbs 1x6
230lbs 1x6
90lbs 1x12

DB Incline Flyes
35s 2x8

Dips(leaning forward)
BW 1x10
25lb DB 2x8

Flat DB Flyes
35s 1x6
40s 1x6

Cable Flyes
(upper) 1x6 1x8
(lower) 1x8

Pushups
BW 1x20

Comments:My workout partner didnt come with me today and I didnt get a lot of sleep last night but the workout still went alright. Hope to get more reps with the 90lb DBs next week

[no_one089]

Sorry Ive sucked at updating lately, Ive been reeaallly busy..

Highlights of arm day today:

CG Bench Press
205lbs 1x5

DB Curl
55s 1x6

and some note worthy things,
Dips 1x35

V-bar Tricep Pushdown
180lbs(aka the whole stack) 1x8

Comments:Shoulders went good yesterday and arm day was great today, weight is up to 142

[no_one089]

Went and worked some abs and a little bit of calves. Im back to living in my own house so I can get my diet and training back in check, would like to be 145 by the end of this next week.

[no_one089]

Chest

DB Flat Bench Press
35s 1x10
55s 1x10
90s 1x5 1 more than last week

Hammer Strength Chest Press
180lbs 1x6
270lbs 1x4

Incline DB Flyes
35s 1x8
40s 1x6

Dips(leaning forward)
BW 1x8
25lb DB 1x8 1x6

Flat DB Flyes
30s 1x10
45s 1x6

Cable Flyes
upper 2x8
lower 1x15

Pushups
BW 1x12

Comments:Well I didnt get a lot of sleep last night but white flood help me power through this workout and even hit a few prs so Im pretty happy with this one. Hope to get maybe 7 or 8 reps with the 90lb DBs on flat bench next week. Weight is up to 144

[no_one089]

Back

WG Pullups
BW 1x8
+25lb 1x8
BW 1x8

Lat Pulldown
160lbs 1x8
170lbs 1x8 curl grip

Rack Pull
185lbs 1x6
275lbs 1x5
315lbs 1x3 grip slipped

DB Row
60lbs 1x8
80lb 1x6
100lb 1x5

Barbell Row(curl grip)
135lbs 1x8
185lbs 1x8

V-bar Pulldown
160lbs 1x8
120lbs 1x10 tried to really stretch out the lats

Traps

Comments:Saw an old friend at the gym today and he wanted to workout with me so I really tried to push myself. Really happy about the strength increases Im making and hopefully I can keep them up

[no_one089]

Shoulders

DB Seated Shoulder Press
35s 1x8
50s 1x8

Hammer Strength Shoulder Press
90lbs 1x8
180lbs 1x6
140lbs 1x8

Single Arm DB Side Lat
35lb 1x8
45lb 1x6
2 Arm
30s 1x8
35s 1x8

Single Arm Cable Side Lat
40lbs 1x8

Some front delt stuff and some rear delt stuff..

Military Press
100lbs 1x8
110lbs 1x8

Comments:Traps are still sore so skipped them today, had a pretty good workout. I did do legs and abs yesterday and Im finally starting to get my legs back thankfully.

[no_one089]

Just thought Id throw this on here. Back double bi, which I suck at doing

[no_one089]

Pretty epic arm day today

Highlights:
CG Bench Press 205lbs 1x7
DB Curl 55s 1x7
EZ Bar Curl +90lbs 1x6 (not sure how much the bar weighs)
Dips BW 1x50

lots of other prs in there to that aren't mentioned. Strength was up pretty crazy today and Im thinking my body weight might be too

[fittofattofit]

Just thought Id throw this on here. Back double bi, which I suck at doing

Good to see you back (and good to see your back!)

Big shoulders and arms and nice density. Looking very lean. Still 140? I would have put you at 160 based on this pic. Nice CGBP and DB pressing as well for only 2 months back into it!!

[no_one089]

Good to see you back (and good to see your back!)

Big shoulders and arms and nice density. Looking very lean. Still 140? I would have put you at 160 based on this pic. Nice CGBP and DB pressing as well for only 2 months back into it!!

Thanks a lot man, I appreciate all the comments I get in here

Today I worked chest and back because Ill be getting my wisdom teeth taken out tomorrow so Ill be out of the gym for a few days.

Highlights of the workout
DB Flat Bench Press 90s 1x4, 75s 1x8
Rack Pull 365lbs 1x1
DB Flat Flyes 45s 1x8
Curl Grip Barbell Row 185lbs 2x8
Incline Bench Press(smith) 185lbs 3x5

Comment:The workout went pretty good, energy wasnt the greatest but I was really motivated knowing I wont be back in the gym for a few days. I went ahead and tried 365 on rack pulls hoping for maybe 2 or 3 but Im fine with 1 for now.

Back pic taken from the gym, its pretty much relaxed but with a nice pump

[no_one089]

Got my wisdom teeth removed today, it went good and I think im recovering nicely. Im still trying to do my best to eat good but its very difficult and I dont want a dry socket. hope to be back in the gym Wednesday.

[no_one089]

Got my wisdom teeth removed today, it went good and I think im recovering nicely. Im still trying to do my best to eat good but its very difficult and I dont want a dry socket. hope to be back in the gym Wednesday.

First day went alright, I tried to eat as much as I could but its hard. Tomorrow is when the pain and swelling should kick in so Im not looking forward to it.

[no_one089]

Still not back in the gym yet, **** sucks but Im dealing with it

[fittofattofit]

No point in rushing back if you don't feel up to it. Even after a small op the body goes into shut-down and repair mode, so that it is counter-productive to 'damage' your muscles with heavy lifting because the body is devoting all of its energy firstly towards repairing the injury from the operation. You'll lose a bit of water and glycogen, but you'll be back feeling good next week.

Back looks good on the relaxed pic by the way - nice thick lats and good definition

[no_one089]

Getting back in the gym today and back to my normal schedule. Wont be going to heavy but hopefully it goes well

[no_one089]

The workout went alright I guess...Energy and strength were down as expected but I didnt think it would be as bad as it is. Hopefully this gets better because if it doesnt Im gonna need some more time off from the gym