ILLUSION818's Journey To Mount Olympus (Workout Log)

[ILLUSION818]

EVERY REP FOR ZYZZ's BIRTHDAY

3/23

Legs

Squats

Warmup: 135x12
255x6
265x8
275x6
280x6

Hack Squat

360x8
380x6
390x2 and a half rep (*fuuu thought i could get 4)

Leg Press

520x8
540x8 spotted/helped doesn't count as PR
520x8 (could barely do it fml. Only got 4 by myself. I'm tired from the squats and half squats. Lack of sleep too.)

Seated Calf Raises

170x15
170x15
170x15

Leg Extension Machine

265x12
270x10
275x10
120x20

[ILLUSION818]

3/24

Chest/Tris

Incline Bench

175x7
185x6
205x2
205x2
175x7
155x7
135x4

Gonna start at 185 next time so it's not that many sets.

Flat Bench

185x6
195x5
175x5
155x3

Gonna start doing pyramids for chest since its my weakest point.

Incline Machine Press

160x9
180x4 and 2 half reps
180x7

gonna go heavier next time and then gonna pyramid.

Flat Fly

55x6
55x6
55x6
20x12 slow

2 Hand Extension

70x10
75x8
75x9

Rope Slow

120x16*
140x8
140x8
70x14

Triangle close grip*

180x8
190x12
200x6

Dumbbell Kickback

60x12
65x8
65x8

Dips

BWx10
BWx9
BWx8

[ILLUSION818]

3/25

Shoulders/Traps/Abs

Arnold Press

55x8
60x5
60x6

Rotator Cuff

10x30
10x30
10x30

Military Press

125x6
125x6
130x6


One Arm Cable Lateral Raises

60x6
60x6
60x6

Standing Barbell Front Raises

90x8
90x8
90x8

Barbell Shrugs

335x6
345x6
355x5

[ILLUSION818]

3/29

Back/Biceps/Abs

Alternating Dumbbell Curls

50x10
50x10
55x6

Hammer Curls

65x8
65x8
65x8

Dumbbell Preacher Curl (single arm)

35x6
35x6
35x6

Incline Hammer Curls

40x8
40x8
40x8

Deadlift

Warmup: 135x12
335x5
340x4
345x5
355x2 feel like I could've done one more*

T-Bar Row

215x5
215x8
220x6

Wide Grip Lat Pulldown

180x10
195x6
195x6
105x8

Low Cable Row

210x11
210x8 getting tired lol
210x6 strict. Gotta fix my form up. Leaning too much

Close Grip Pulldown

165x8
165x8
165x8
*

[ILLUSION818]

3/30

Legs

Squats

Warmup: 135x12
265x6
275x6
280x6
285x5*

Leg Press

450x10
470x8
490x6 *so close* to 500...idk why my leg press dropped

Seated Calf Raises

160x15
160x15
160x20

Leg Curl Machine

165x8
165x6;105x8
165x6;105x8;60x10

Leg Extension Machine

275x10
280x8
285x8
135x20

[ILLUSION818]

3/31

Chest/Tris

Incline Bench

185x8
195x6
205x4 I did 6 but two of em were spotted
205x4 same as above*
185x6
155x3

Flat Bench

185x4 chest is dead
185x5
165x5
135x3 straight up dead on Chest

Incline Machine Press

180x4
180x4
180x4
140x5
90x5

Flat Fly (slower and deeper than before)

55x5*
55x5
55x5
15x20 fuuu killed it

2 Hand Extension

75x3 I'm dead lol
70x6
70x5

Rope Slow

140x10
140x6*
150x7
100x10 or 12 times

Triangle close grip

200x6
200x8
200x8

Dumbbell Kickback

65x6
65x8
65x8
25x20

Dips

BWx8
BWx6
BWx6
*

[ILLUSION818]

4/1

Shoulders/Traps/Abs

Arnold Press

60x7
60x5
60x5

Rotator Cuff

10x30
10x30
10x30

Military Press

125x6
135x2 fuuu
130x4 dead

One Arm Cable Lateral Raises

60x6
60x6
60x8

Standing Barbell Front Raises

90x8
90x8
90x8

Barbell Shrugs

355x3
335x4 I took pwo last session
335x7

Standing Bent Over Delt Flys (no rest between)

25x12
35x12
40x12

[ILLUSION818]

4/5

Back/Biceps/Abs

Straight Bar Curl

100x8
100x10
100x10

Close Grip Straight Barbell Curl

90x8
100x8
100x8

Straight Barbell Preacher *Curl

70x8
70x9
70x9

One Hand Spider Curls

15x6
17.5x10
25x8
Burnout: 17.5x6


Deadlifts

Warmup: 135x12
345x4
350x3
355x2
365x1

Barbell Row

135x12 (didn't know how much weight)
175x8
185x8
195x8

Widegrip Lat Pulldown

195x8
195x8
195x8

Dumbbell Rows

80x8
80x8
80x8

Hyperextensions
45x12
45x12
45x12
*

[ILLUSION818]

4/6

Legs

Squats

Warmup: 135x12
275x6
285x6
295x6
305x5

Leg Press

470x10
490x8
500x8

Seated Calf Raises

160x15
160x25
160x30

Leg Curl Machine

165x10
165x10
165x10
105x10

Leg Extension Machine

Nice and slow

255x8
255x8
255x8
120x12

[ILLUSION818]

4/7

Chest/Triceps

Incline Dumbbell Press

85x10
90x6
90x6
90x6

Flat Dumbbell Press

80x5 little tired from the incline
80x7
80x6

Incline Dumbbell Fly

60x10
65x6
65x6
15x10 slow full extension

Laying Dumbbell Pullovers

75x10
80x8
80x8

Skullcrushers

85x7
85x6
85x7

Close Grip Bench
125x6 leg cramped, had to stop ASAP
135x7
140x6
95x6*

Straight Bar push down (straight bar on cable...idk what it's called lol)

190x8
200x6
200x7
100x10

Overhead triceps cable extension

90x6
90x8
100x6

Dips

BWx7
BWx10
BWx7
*

[TooStronk]

Any pictures coming up? You need to boost your blog a bit, videos or something
Apart from that, nice progress

[ILLUSION818]

4/8

Shoulders/Traps/Abs

Rotator Cuff

15x30
15x30
15x30

Dumbbell Shoulder Press

Warmup: 40x12
80x8
80x6
80x6
80x8

Dumbbell Upright Rows Supersetted with Lateral Dumbbell Raises

70x6; 40x8
70x6; 42.5x8
70x8; 42.5x10

Dumbbell Front Raises

45x8
50x6
50x6

Dumbbell Shrugs (hold for 3 seconds at top)

120x8
120x10
120x6

Seated Rear Delt Raises

40x8
40x8
40x8
20x8

Forgot to do vvvvv but it's okay.*
Reverse Fly Machine

160x10
160x10
160x10


*

[ILLUSION818]

Any pictures coming up? You need to boost your blog a bit, videos or something
Apart from that, nice progress

Thanks, imma put up some pics and vid in a week. Gonna be done with my bulk after this week

[ILLUSION818]

NEW SPLIT (5 Day) & first day working out without gloves so my lifts will drop

4/12

Back/Abs

Deadlifts

Warmup: 135x12
360x2
365x1 (lifts are going down without gloves. Happy I stopped wearing em tho)
355x2
370x1 PR

Barbell Row

195x8
215x8
225x6

Widegrip Lat Pulldown

195x8
195x8
195x8
105x8

Dumbbell Rows

80x8
85x6
90x8

Hyperextension machine
205x8
210x12
220x12

*

[ILLUSION818]

4/13

Chest

Incline Dumbbell Press

90x6
90x7
90x6
90x6

Flat Dumbbell Press

80x7*
80x7
80x6

Incline Dumbbell Fly

65x6
65x6
65x7
15x10 slow full extension

Laying Dumbbell Pullovers

80x8
80x8
80x8

High Cable Fly

60x12
80x4*
70x8
70x8

[DoubleOvertime]

Still hittin it hard I see. Nice work man.

[ILLUSION818]

Still hittin it hard I see. Nice work man.

Yea bro. Thanks. I'll post pic next week sitting around 200 or a little more

[ILLUSION818]

4/14

Legs

Squats

Warmup: 135x12
295x6
300x6
305x5
305x5

Leg Press

500x10
520x6
530x6

Seated Calf Raises

160x20
160x25
160x30

Leg Curl Machine

165x10
165x10
165x10
105x10

Leg Extension Machine

Nice and slow

255x8
255x8
255x8
150x8
75x8
*

[ILLUSION818]

4/15

Arms

EZ Bar Curl

100x10 slow
100x8
100x8

Close Grip EZ Barbell Curl

100x8
100x8
100x8

One Hand Spider Curls

25x8
25x8
25x8
Burnout: 17.5x8

Skullcrushers

85x12
90x8
95x6

Close Grip Bench
135x8
145x6
155x6
Burnout: 115x15

Straight Bar push down

200x8
200x8
200x10
Burnout: 100x20

[ILLUSION818]

4/16

Shoulders/Traps

Rotator Cuff

15x30
5x30
15x30

Dumbbell Shoulder Press

Warmup: 40x12
80x8
80x8
80x8
80x6

Dumbbell Upright Rows Supersetted with Lateral Dumbbell Raises

70x6; 42.5x8
70x8; 42.5x8
70x8; 42.5x8

Dumbbell Front Raises

50x6
50x6
50x6

Dumbbell Shrugs (hold for 3 seconds at top)

120x12
120x8
120x12

Seated Rear Delt Raises

40x8
40x8
40x8
20x8

[TooStronk]

Am also doing rotator cuff, it seems to help alot and I mean it . Too bad I still cant do skullcrushers, way too uncomfortable.

[ILLUSION818]

Am also doing rotator cuff, it seems to help alot and I mean it . Too bad I still cant do skullcrushers, way too uncomfortable.

I just started doing them. I do heavy shoulder press so I am trying to avoid injury as much as possible. Use very light weight on Skullcrushers until you feel comfortable.

Day 1 of cut.

[ILLUSION818]

4/19

Back/Abs

Deadlifts

Warmup: 135x12
315x5
335x5
335x5

Barbell Row

225x6
185x12
195x12

Widegrip Lat Pulldown

180x12
180x12
165x12 getting really tired. Idk If it's Oxyelite getting me tired?

Dumbbell Rows

70x12
70x12
70x12

Hyperextension machine
220x12
220x12
220x12

[ILLUSION818]

Dropping weight since cutting

4/20

Chest/Cardio

Incline Dumbbell Press

80x12
80x10 (weight too high for 12 rep range)
75x8 lost energy*
70x12

Flat Dumbbell Press

70x8
60x12
55x20

Incline Dumbbell Fly

50x12
50x12
50x12
15x15 slow full extension

Laying Dumbbell Pullovers

60x12
60x12
60x20

High Cable Fly

60x12
60x12
60x12
60x12

[ILLUSION818]

Cutting the weight down


4/21

Legs

Squats

Warmup: 135x12
245x12
255x12
245x12
245x12

Leg Press

480x12
450x12
450x12

Seated Calf Raises

135x30
145x30
155x30

Leg Curl Machine

150x12
150x12
150x12

Leg Extension Machine

Nice and slow

225x12
225x12
225x12 (bad)
150x12 (bad)
75x12
*

[ILLUSION818]

4/22

Arms/Cardio

Straight Bar Curl

70x15
70x15
70x20

Close Grip Straight Barbell Curl

70x12
60x15
60x15

One Hand Spider Curls

15x12
15x15
15x15

Skullcrushers

80x12
80x12
70x20

Close Grip Bench

115x15
105x20
115x15

Straight Bar push down

150x20
160x20
170x20
Burnout: 100x20
*
did way too much volume. Next time 12 reps high weight.

[ILLUSION818]

4/23

Shoulders/Traps/Abs

Rotator Cuff

10x30
10x30
10x30

Dumbbell Shoulder Press

Warmup: 40x12
70x12
70x9
65x12
65x9
30x12

Dumbbell Upright Rows Supersetted with Lateral Dumbbell Raises

60x12; 30x12
60x12; 30x12
60x12; 30x20

Dumbbell Front Raises

40x12
40x12
40x12

Dumbbell Shrugs (hold for 3 seconds at top)

105x20
120x12
120x12

Seated Rear Delt Raises

35x12
35x12
35x12
20x12

[ILLUSION818]

4/26

Back/Abs

Deadlift

Warmup: 135x12
335x4
335x3
345x4
355x4

T-Bar Row

190x10
190x12
195x10

Wide Grip Lat Pulldown

180x12
180x12
180x12

Low Cable Row

180x12
180x12
180x12
105x8

Close Grip Pulldown

150x12
150x12
150x12
*

[ILLUSION818]

4/27

Chest

Incline Bench

135x12
145x7 (I'm so weak now wtf)
145x11
145x10
135x2 fuuu horrible

Flat Bench

135x12
135x15
135x16

Incline Machine Press

90x15
110x16
130x12
90x8

Flat Fly (slower and deeper than before)

40x12
40x12
40x15
20x12

Low Cable Fly

50x15
60x8
50x15
Burnout: 40x12

[ILLUSION818]

4/28

Legs

Squats

Warmup: 135x12
245x12
255x12
245x12
245x12

Leg Press

450x12
450x12
450x12
Burnout: 270x12

Seated Calf Raises

135x till failure
135x till failure
135x till failure

Leg Curl Machine

135x15
150x12
150x12
150x12

Leg Extension Machine

225x20
225x15
225x12*
105x12