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  1. #31
    Prince of Manlets Gibb1991's Avatar
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    Despite the horrible workout I have some good DOMS today. No workout today, was supposed to be lower power but the knee is bad. May do some cardio later.
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  2. #32
    Prince of Manlets Gibb1991's Avatar
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    Solid back/shoulders day

    BB row speed work
    95lbs 2x3
    115 2x3
    135 3x3 All explosive

    Pull ups: 10, 8,5

    Cable rows
    12 plt 1x15
    15 plt 9,7,6
    13 plt 1x12

    DB row
    65 lbs x 12
    70 x8

    some close grip pull downs

    DB shoulder press
    45 lbs 11, 8, 6
    This was a good improvement from last time.

    Up right rows
    70lbs 2x8

    some lateral raises but just two sets with 20 lbs, wasn't feeling right followed by some shrugs. Solid workout over all.
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  3. #33
    Prince of Manlets Gibb1991's Avatar
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    Chest/arms

    Bench speed work
    115 3x3
    135 3x3

    Incline dumbell
    55x 11,7,6
    30x10

    Hammer strength bench
    45 pl 8, 11,9
    I didn't give myself any rest between the two exercises, so the first set was weak

    Decline bench
    40s 3x10

    Curls
    60 2x10
    70 for 3 reps lol

    DB curl
    30s 3x10

    CGBP

    95 2x12 and 1x10

    Not bad, incline bench increased, other lifts are pretty stagnant though.
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  4. #34
    Prince of Manlets Gibb1991's Avatar
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    Nothing to report today since this should be a leg day but I don't want to risk my knee. Although last night I went to a party and some wasted 4-5/10 grabbed my arm while stumbling and said how muscular I am, I lol'd pretty hard.
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  5. #35
    Prince of Manlets Gibb1991's Avatar
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    Gym closed for Canada Day. Ultra gay. Went for a run though, went 3-4 miles, didn't map it out since I didn't run the full thing (knee and foot got sore, decided no to push it). Going to be getting more serious about the running, I don't want to disappoint at Tough Mudder.
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  6. #36
    Prince of Manlets Gibb1991's Avatar
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    My upper power day this week was pretty weak, I lowered the calories to 1500 a day so thats probably why. Skipped lower body power because of knee (its not bad, but I didn't wanna push it) so instead I went for a long run in 100 degree weather.

    Today was Back/Shoulder Hypertrophy:

    Changed it up a bit due to business of the gym plus me just feeling like it.

    seated cable row:
    12 plates x20
    15 plates 10, 8,6 dropped-->
    13 plates x 8
    8 plates to failure

    pull ups
    5, 4,4. Could be because I did a bunch on monday too though.

    DB row:
    65 lbs 2x15

    close grip pull down:
    120 lbs 14,12, 8 dropped -->
    90 lbs till failure

    DB shoulder press
    40lbs x13, 8, 8

    then more shoulder work. Decided to focus on rear delts a bit more as I realize I have none lol
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  7. #37
    Prince of Manlets Gibb1991's Avatar
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    Chest/arms hypertrophy

    Not a bad workout did the speed work then moved onto the regular stuff.

    Incline DB
    60lbs for 8 (PR), 7, 6 dropped
    50 lbs x9

    Hammerstrength incline
    35 lbs x 14
    45lbs x 13,12, 7

    Decline bench
    45lbs 3x10

    Barbell curl

    70 lbs 3x10

    DB curl
    30 lbs 2x8
    35 lbs 1x4-5

    CGBP
    115 2x7

    Cut out early to get ready for 9. Not bad.
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  8. #38
    le kookiez r redy MilkBender's Avatar
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    strong diet, how do you manage to lift on 1500 calories a day?

    also post 4001
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  9. #39
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by MilkBender View Post
    strong diet, how do you manage to lift on 1500 calories a day?

    also post 4001
    Power days are weak, I put everything I got into it but I'm always like 10 lbs below what I did when I had higher calories/ cheated more. Hyper days I just go super hard, not moving as much weight but making up for it by just trying harder I guess, hard to explain.

    And phuuuuuuuuuuuuuuuuuuck
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  10. #40
    le kookiez r redy MilkBender's Avatar
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    Originally Posted by Gibb1991 View Post
    Power days are weak, I put everything I got into it but I'm always like 10 lbs below what I did when I had higher calories/ cheated more. Hyper days I just go super hard, not moving as much weight but making up for it by just trying harder I guess, hard to explain.

    And phuuuuuuuuuuuuuuuuuuck
    yeah I know what you mean. also I think you should open my thread and bump it
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  11. #41
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by MilkBender View Post
    yeah I know what you mean. also I think you should open my thread and bump it
    O **** son, didn't see this, will do.

    Haven't been keeping up with log because I've been going out a lot lately. Also knee still acting up so my running has been held back hard, hope I'm ready for Tough Mudder in time..

    My power days have gone to crap, but my hyper days are actually improving a lot. For instance on seated rows I was doing 14 plates for less than 12, now doing 15 for 3 sets of 10-12 and I've tried with 16 plates and got to 10 once. Presses are up. Everything feels good, just gotta get my diet out of the gutter here and I'll be seeing great results I think. Just so many parties going on right now it's been a pain to get diet in order.
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  12. #42
    Registered User lajoo's Avatar
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    Strong calorie deficit,must be brutal running PHAT on that,sub'd.
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  13. #43
    le kookiez r redy MilkBender's Avatar
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    Originally Posted by Gibb1991 View Post
    O **** son, didn't see this, will do.

    Haven't been keeping up with log because I've been going out a lot lately. Also knee still acting up so my running has been held back hard, hope I'm ready for Tough Mudder in time..

    My power days have gone to crap, but my hyper days are actually improving a lot. For instance on seated rows I was doing 14 plates for less than 12, now doing 15 for 3 sets of 10-12 and I've tried with 16 plates and got to 10 once. Presses are up. Everything feels good, just gotta get my diet out of the gutter here and I'll be seeing great results I think. Just so many parties going on right now it's been a pain to get diet in order.
    just saw this, there's ads for it around my gym. is it something like spartan race? where you run through a course or something


    lifts are the same as last month because of injury

    bench 140lbs 3x5
    db row 80lbs 3x8
    press 115lbs 3x5, almost got 120
    close stance front squat 130lbs 3x5, my cardio holds me back a lot on these

    started doing bw chinups, got 3, 3, 3, 2, 1




    update your log, you haven't logged in a month lol
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  14. #44
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by MilkBender View Post
    just saw this, there's ads for it around my gym. is it something like spartan race? where you run through a course or something


    lifts are the same as last month because of injury

    bench 140lbs 3x5
    db row 80lbs 3x8
    press 115lbs 3x5, almost got 120
    close stance front squat 130lbs 3x5, my cardio holds me back a lot on these

    started doing bw chinups, got 3, 3, 3, 2, 1




    update your log, you haven't logged in a month lol
    A month?!?! Well let's start with my last two workouts then.

    Yesterday: Shoulders/ Traps
    DB press-
    35lbs x15
    45 lbs- 2x8
    55lbs x4 (I had done upper power two days before and done this same weight for 2 sets of 5, I think I came back too soon and obviously tried to much)
    45x 8

    Hammerstrength shoulder machine
    45lb- 2x12
    55lb- 2x8
    45lb x 10

    Lateral raises
    15lbs x30
    25 x 15
    35 x 2x6
    25x 12

    Upright row
    I worked up to 70 lbs from 50 doing sets of 15

    Arnold press
    30 lbs 2x8

    BB shrugs
    135x 20
    185 2x10

    TODAY: Back

    Barbell row
    135 2x10 (Dunno whats up, was just uncomfortable)
    seated cable row:
    12 plates x 20
    16 3x7
    14 2x8
    10 till failure

    Pull ups
    3x6

    DB row

    70 2x10
    75 1x6

    close grip pull downs

    13 plates 2x12
    14 2x10

    Was two solid work outs.


    I wasn't keeping up with my deficit because of the running I'm doing which is 7 miles a couple times a week plus I run to the gym some times (1.5 miles each way). So I'm lean bulking now, going for 300-500 over usually hitting about 300. Feels much better man and amazing to eat an extra 1000 calories a day lol.

    Tough mudder is the same as the spartan thing but a bigger course and an international thing, I think the spartan thing is just in the states.
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  15. #45
    le kookiez r redy MilkBender's Avatar
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    how long have you been cutting? bulking must be like heaven now lol. honestly I can't wait to cut, so tired of eating
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  16. #46
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by MilkBender View Post
    how long have you been cutting? bulking must be like heaven now lol. honestly I can't wait to cut, so tired of eating
    Umm mid to the end of January I was 175, I cut down to 154 but the end of May, been however in that range because of partying and vacations. Sitting at 158 this morning but probably 156 if I had a **** or ate less sodium yesterday lol.

    You have no idea! Imagine eating 1500 calories then all of a sudden bumping to maintenance of 2100. Now I got for 2400-2600, Its like heaven how much I get to eat. Honestly feels like I'm binging every single day but I'm hitting my calories and protein and its all good.
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  17. #47
    Prince of Manlets Gibb1991's Avatar
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    Finished Tough Mudder on Saturday, was one of the most fun experiences of my life, really glad I focused on cardio though. Breezed through it except the mountain hiking (apparently the steepest one was 70 degrees).
    Back to lifting seriously!

    Upper Power
    DB bench flat
    50x16
    65x8
    75x3
    70x4
    60x5
    50x6
    Wanted to kill it today, but couldn't hit that mystical 75x5 that I've been going for for 2 weeks now.
    BB rows
    135x6
    155x3
    135x5
    I think I'm still to damaged from Tough Mudder, my abs were sore all day so that might have held me back? I think I'm gonna switch this exercise up for T bar row or something.
    DB shoulder press
    50lbs 2x5
    Very hard today, kind of confirmed that I'm still weak from the weekend.

    I just dipped out after that, figured I would come home and eat my steak and start recovering. All in all I'm not disappointed, I really did focus on cardio the last couple weeks, my leg workout tomorrow will be weak as phuck too lol.

    Eating clean for the last week or so too. Hoping to keep this up.
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  18. #48
    Prince of Manlets Gibb1991's Avatar
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    Back/Shoulder Hypertrophy

    Feeling sick the last couple days so this workout was bitter sweet. The back lifts seemed weaker over all but the shoulder ones felt solid. Didn't even try for PRs today knowing I should leave something in the tank, dat CNS over load and all.

    Pull ups
    10,3, 6, 3
    - was a weird exercise, usually I can hit some decent numbers on this plus I'm 155 this morning.
    cable row
    12 plates x 26 (wanted 30 but was already cheating)
    14 x 12
    16x 7
    14 x10
    Reverse Grip barbell row
    95lbs x 12
    115 2x10
    I think there was another set of reverse grip then a half ass over hand grip set but I was basically calling it quits, my knees are to messed up from TM to place them on a mat for DB rows
    DB shoulder press
    40lbs 3x12
    -Kept this high repped and light, didn't attempt to go higher at all
    up right rows
    60 x12
    70 2x8
    hammer strength machine
    45lbs x 10
    55 3x5-8
    lateral raises
    worked up to 30 lbs and was able to hold it at the top with ease, surprisingly.

    Overall was basically a maintenance workout, not feeling great and just wanted to get the exercise in.


    Thinking about trying a new routine since I've been doing PHAT since like April or before that. something with more steady progression, plus school is starting so it might make sense to get down to 4 days a week or less. Was thinking 5/3/1 but I don't like maxing on squats so its a tough call.
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  19. #49
    Prince of Manlets Gibb1991's Avatar
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    Chest/arm hypertrophy

    Incline db
    55lbs 3x8 while supersetting curls of 35 lbs for sets of 6-8
    Incline hammer strength
    45 x12
    55x7, 5
    45x11
    decline bench
    50 3x8
    curls
    70lbs x6
    55x7
    close grip bench
    95x10
    115x7
    some chin ups and rope push downs

    Not a PR setting workout , but it matched other ones and I really felt like I was working the muscle I was targetting more.
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    Prince of Manlets Gibb1991's Avatar
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    Lower Power

    Squat
    135x12
    155x10
    185 3x5 and then a set of 3
    Dead lift
    135x8
    225x3

    WTF is up with my dead lift? I know it's two months since I've done it but I didn't think I would loose 70 lbs on it. So upset about this. Will be working on it hard.
    Hanging leg raises 3x12
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  21. #51
    Prince of Manlets Gibb1991's Avatar
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    Sore as phuck today from squats yesterday, hurt to put the DBs on my quads lol

    UPPER POWER

    DB bench
    50x15
    60x9
    75 for 2x5 and then a 3

    T bar row
    3 plates for 6
    3 and a 10 for 6 and a 5

    DB shoulder press
    55lbs x 4, 3, 3
    40 x8

    some chin ups and dips

    Gotta get out of the mind set of benching being the most important, I think its holding everything else back.
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  22. #52
    Prince of Manlets Gibb1991's Avatar
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    Solid workout today. was watching Chris Jones back training video at 3 am and I texted my friend saying we had to hit back and shoulders together today.. but he bitched out.

    Back/Shoulder Hypertrophy

    Pull ups
    10, 6, 6,4

    Seated cable row
    12 plt x12
    16 plt 9,8,7 (PR town)

    Reverse grip bb row

    115 lbs 3x10

    Kept it simple since my back was feeling done after those rows, I think this might be a good change actually.

    DB shoulder press
    40 lb x 12
    45 x 7,6,6,4

    Hammer strength machine
    45 plt x8
    55 total 3x5

    Then I super setted 85lb ez curl bar up right rows with 25 lb lateral raises

    Finished with a really half ass rear delt / traps work lol.


    Got home, wanted some simple sugars but we didn't even have bread, gonna need to be more prepared lol.
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  23. #53
    Prince of Manlets Gibb1991's Avatar
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    Legs hypertrophy

    Is this the first time I've actually logged this workout?

    Leg press
    3 plates x15
    4 x15
    5 x 8
    3 x 8 but really slow

    Squat
    135 3x10

    Glute ham raises and abs

    Simple and quick workout since my knee was bothering me.
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  24. #54
    Prince of Manlets Gibb1991's Avatar
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    Chest/ Arms Hypertrophy

    Was a rushed workout cause I had work right after.

    Incline dumb bell bench
    40 x15
    50 x10
    60 x3
    50x8
    I super setted 30lb curls for sets of 10-12 and got 35 for 6

    BB Flat bench
    135 x 10, 8, 6
    Had a couple sets of chin ups super setted too
    Hammer Incline
    45 plate x 12
    55 total x 7
    45 x 10

    Dips
    12, 8, 8?

    Then a super set of push downs and bb curls.

    Solid work out over all. So tired now cause I worked brower after. Ate 2500 calories (more like 2700 with the vodka) and 205g protein. Good day.
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  25. #55
    le kookiez r redy MilkBender's Avatar
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    I'm back lol. update your log more often


    made a log once again, check it out here

    http://forum.bodybuilding.com/showth...#post946351113
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  26. #56
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by Gibb1991 View Post
    Sore as phuck today from squats yesterday, hurt to put the DBs on my quads lol

    UPPER POWER

    DB bench
    50x15
    60x9
    75 for 2x5 and then a 3

    T bar row
    3 plates for 6
    3 and a 10 for 6 and a 5

    DB shoulder press
    55lbs x 4, 3, 3
    40 x8

    some chin ups and dips

    Gotta get out of the mind set of benching being the most important, I think its holding everything else back.
    I'm looking at this and I'm not disappointed, I took a week off of the gym, and had like no sleep last night, so todays Upper Power wasn't horrible in comparison.

    DB bench
    35 x20
    55x 10
    75 for 4, 3 then drop to
    65 x 6 or 7
    50 x 6, but very controlled

    T bar row
    went up to 3 plates for 2x6. Was feeling to heavy today
    then 2 plates and a 25 for another 2 sets of 6

    Barbell shoulder press
    -the db was busy as phuck so I thought I would hit this up
    95lbs x8 (crazy burn feeling... kind of think this is a hint to do sets of 8 lol)
    105 x5
    95 x6

    Shrugs
    135x20
    205 for 2x5-6
    135x15

    Started the day with 3x10 pull ups
    ended with pull ups and dips.

    Felt good to be back. Need more calories next time though.
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  27. #57
    Prince of Manlets Gibb1991's Avatar
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    Walk into gym for lower power, but ankle hurt for absolutely no reason (will make time for 5 minutes of stretching next time) so it became shoulder day lol.

    SOHP
    95lbs x5
    105lbs 2x3

    Seated DB press
    40lbs 3x7

    One arm upright row
    30 x15
    40 x 12
    50 x 3 (sudden elbow pain so phuck dat)

    Lateral raises
    just worked a couple sets of 15 up to 25

    Thinking of doing 5/3/1 now cause I need to go to the gym less. Also, I miss judging progress by strength gains (which are coming less than monthly anyways at this point). Next week I'll start 5/3/1 with body building template.
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  28. #58
    Prince of Manlets Gibb1991's Avatar
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    Weighing in at 159 this morning, 3 lbs up in 7 weeks. Not sure if good or a bad thing because I haven't been getting to the gym often (although I did get two more workouts in since my last log but didn't record them, going for another tonight)
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  29. #59
    Prince of Manlets Gibb1991's Avatar
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    Getting close to three pages up in here...

    I'm starting 5/3/1 next week (without doing squats, gonna just do high rep squats and legs cause my lower back has been bothering me, wanna get used to the motion of squatting again) so I switched back to barbell bench and tested for my max, its gone down bad Will do dead lift tomorrow if my back allows.

    BB bench
    135 x10
    155 x 6
    175- 2x3
    135x6-7

    Incline bench
    60- 6, 4
    50- 6, 4

    Flat db bench
    50- 2x7

    Dips
    3 sets to failure (6-12?)

    chest flies 3 sets of 10

    close grip bench 95 lbs for a few sets of around 8. I'm surprised how dead my tris always are by the time I get to this.

    push downs with the rope and more dips
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  30. #60
    keep the engine runnin eltwentyone's Avatar
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    haha iam stuck at 160 mayne not getting enough food, too busy with school
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