1 Year to leave "Do I even lift?" Status.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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

[Gibb1991]

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.

[MilkBender]

strong diet, how do you manage to lift on 1500 calories a day?

also post 4001

[Gibb1991]

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

[MilkBender]

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

[Gibb1991]

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.

[lajoo]

Strong calorie deficit,must be brutal running PHAT on that,sub'd.

[MilkBender]

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

[Gibb1991]

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.

[MilkBender]

how long have you been cutting? bulking must be like heaven now lol. honestly I can't wait to cut, so tired of eating

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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.

[MilkBender]

I'm back lol. update your log more often


made a log once again, check it out here

http://forum.bodybuilding.com/showth...#post946351113

[Gibb1991]

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.

[Gibb1991]

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.

[Gibb1991]

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)

[Gibb1991]

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

[eltwentyone]

haha iam stuck at 160 mayne not getting enough food, too busy with school