Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

awesome man, i've got a buddy who is an electrical engineer, works right now for some company troubleshooting malfunctions with parts from large machines... or at least that was the way he described it to me. i'm a biologist, and have NO mind for engineering at all. solid leg day BTW, i think you may have been a little conservative with your deadlift max for the 5/3/1 setup

That actually sounds pretty cool, I'd like to get into the audio/acoustic engineering industry but in the current economy, I'll be happy with any EE job coming out of college. Haha you may be right, but I pulled 315 for 2 a few weeks ago and couldn't even get it off the floor when I lifted with Charles so I just used 315 as my max. Hopefully I'll be repping that soon!

LOVE PHAT! Really am digging it. It's fun chasing higher maxes and working body parts twice a week.
It could be in my head but I can actually feel it working in that lifts are really coming back.

Bro, we need some nudez in here of your 'fattiness' hahha bet you're still shredded!

Yeah same dude! I love hitting everything twice a week, especially since one day you can just focus on lifting heavy and the other day you can really dial in the MMC and form. Haha nah not shredded anymore, I'd put some up but I don't have anything to take pictures with! My phone is an old sanyo with the worst picture quality I've ever seen :/

Great work in your prep man, killed it.
Enjoy now man, I see a bright future ahead for yourself.

Thanks man!

[Incubusfan18]

Back/Rear Delts/Biceps

Wide Grip Pull-Ups

BW x 12,10,8

T-Bar Rows

3 PPS x 12,12
3 PPS + 25 x 8
3 PPS x 8

Close Grip Pulldowns

12 x 10
11 x 10,10

EZ Bar Straight Arm Pushdowns

3 sets

Machine Reverse Flyes

90 x 15,15,15

Dumbbell Hammer Curls

40 x 8,7
40 x 6 RP 2 RP 2

Cable Reverse Flyes

2 x 12,12,12

EZ Bar Curls

25 per side x 12,11,10,9

Notes: Worked out at my home gym with my brother earlier today, felt good not to be rushed haha.

[Incubusfan18]

Legs

Cybex Squat Press

450 (5 PPS) x 12
540 (6 PPS) x 8
450 (5 PPS) x 12

Same machine as the one at my gym at school (worked out at my home gym again today), but weights felt lighter today. Maybe I'm just getting stronger Here's the machine:



Lying Leg Curls

110 x 8,7
110 x 6 -> 70 x 6

Single Leg Cybex Leg Press Machine

150 x 12,12,12

Trying to get my left quad sweep the same size as my right, so I do the left leg first then do only as many reps on my right as I did on my left.

Seated Leg Curls

90 x 12,12,10

Calf Raises on Cybex Squat Machine

2 PPS x 15
3 PPS x 10
3 PPS x 9 RP 4
2 PPS x 15

Notes: Lifted with my younger brother again at my home gym, he's getting strong!

[Incubusfan18]

Upper Power

Incline Smith Machine Press (counting bar as 45 lbs. for ease)

195 x 4,2.5 (soo close to locking out that last one)
185 x 5

Yates Rows (overhand grip)

215 x 5,4
205 x 6

Barbell Curls

95 x 7,6,5

Gotta keep progressing on these. My arms will grow eventually.

Cybex Eagle Chest Press

190 x 9,7,6

Weighted Pull Ups

BW+30 x 6,5,5

All reps completely dead-hang this time, felt good.

One Arm Overhead Dumbbell Extensions

17.5 x 8
25 x 8
27.5 x 8,8

Elbows finally feeling ready for some long head work, just making sure I don't lock out and keep the reps smooth.

Leaning Dumbbell Lateral Raises

25 x 12,12

Notes: The guy practically chased me out of the gym today haha. I'm really getting sick of my workouts being rushed because I know that I could get a few more reps if I was able to take 2 minutes rest in between sets. My power movements are starting to stall so I think I'm gonna switch them out. I think my shoulders are finally ready for some free weight pressing, either flat dumbbell or barbell. I'll probably switch to either T bar rows (old school in-the-corner style with the V grip) or the supported T bar row (wide overhand grip). Thoughts? I'm thinking I may need a deload as well but I don't wanna hinder progress either.

[Incubusfan18]

Pre-workout motivation, Paul Revelia and Layne Norton killin it on lower power day:

Lower Power

5/3/1 Deadlifts

210 x 5
240 x 3
270 x 1+ (7)

Cybex Squat Press

540 (6 PPS) x 9
590 x 6,5

Just a little bit better than last week lol (got 450 for 7 last week), I will press 7 PPS soon!

Smith Machine Calf Raises (standing on a wood block)

275 x 9,8
275 x 7 -> 225 x 5 -> 135 x 15

Lying Leg Curls

130 x 5,5,5

Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)

170 x 11,10,9

Cybex Donkey Calf Station

270 (3 PPS) x 14,13,12

Notes: Got pretty yucky last night. It was one of my best friend's birthdays, first time I've drank in awhile, so I was worried that it was gonna impact my lifting today but evidently not!

[xKyle10]

In like flynn, will read log and edit post later

[Incubusfan18]

Chest/Front and Side Delts/Triceps

Seated Military Press

135 x 5,5,5

This is my new power movement. My shoulders have been feeling great so I ditched the smith machine. All reps were smooth and felt awesome.

Incline Dumbbell Press

65 x 11,10,9

Solid progress here, will go for 70's for 8ish reps next week.

Slight Decline Smith Machine Press

185 x 9
175 x 11,10

Leaning Dumbbell Lateral Raises

20 x 15,12,12

Rope Pushdowns (super-setted with the laterals, just warming up the elbows here)

3 x 15
4 x 12
5 x 12

One Arm Overhead Dumbbell Extensions

25 x 12
30 x 8
25 x 12

Cable Flyes

4 x 12,10,10

Notes: Great workout today, awesome pump and lifts up from last week.

[Incubusfan18]

Back/Rear Delts/Biceps

Wide Grip Pull-Ups

BW x 12,10,9

Dumbbell Rows

100 x 8,8
90 x 10

First time I've rowed the 100's, feels good man.

Reverse Grip Pulldowns

12 x 10,9
11 x 9

Close Grip Cable Rows (pull to sternum and hold for a 1 count)

10 x 12
12 x 8
10 x 12

Reverse Cable Flyes

2 x 20
3 x 15,15

These felt awesome today, MMC was on point so I got a ridiculous pump.

Dumbbell Hammer Curls

40 x 9,8
40 x 6 RP 2 RP 2

EZ Bar Curls

25 per side x 12,10,0

Close Grip Cable Curls

6 x 12,12
5 x 15

Notes: Awesome workout today, worked out with my younger brother again at my home gym.

[Incubusfan18]

Legs

Cybex Squat Press

540 (6 PPS) x 10
630 (7 PPS) x 6
630 (7 PPS) x 5 -> 450 (5 PPS) x 5

Lying Leg Curls

110 x 9
110 x 7 -> 70 x 6
90 x 8 RP 2

Leg Extensions

110 x 15
150 x 5 (knee started to hurt on the 5th rep so I stopped)

Single Leg Cybex Leg Press Machine

150 x 8,10

Different machine that last time, a bit more difficult.

Calf Raises on Cybex Squat Machine

2 PPS x 15,15,15,15
4 x 1 PPS x 30 (10 with toes pointed in, 10 with toes straight, 10 with toes pointed out)

Holy burn.

Seated Leg Curls

90 x 12,10,10,10

Notes: Solid lift today, I was happy to get some solid reps with 7 PPS on the leg press.

[Bnizzle163]

Solid work on rowing the hundo's. Feels good, eh?

[Incubusfan18]

Solid work on rowing the hundo's. Feels good, eh?

Haha yeah felt awesome man, thanks.

[Incubusfan18]

Upper Power

Flat Dumbbell Press

70 x 5,5,5,5,5

T-Bar Row

135 (3 plates) x 5,5,5,5,5

Barbell Curls

95 x 8,6,6

Machine Press

130 x 8
150 x 8
150 x 7 RP 2 RP 2

Different machine than I use at my school gym, definitely harder.

Weighted Pull-Up

BW+35 x 5,4,4

No belts at this gym so I had to hold the dumbbell b/w my legs.

One Arm Overhead Dumbbell Extensions

30 x 8,8,8

Leaning Dumbbell Lateral Raises

25 x 12,12
30 x 8

Notes: I didn't get out of the lab until 6:45 last night (school gym closes at 6) so I walked to the Schenectady YMCA. The equipment there is not the best but it's enough for the essentials. I kept it light for the power movements in order to slightly deload and allow for better progression.

[Incubusfan18]

Lower Power

5/3/1 Deadlift

115 x 5
140 x 5
170 x 5

Deload week, can't wait to start moving some serious weight!

Cybex Squat Press

540 (6 PPS) x 5

I started to feel some weird pain in my left glute on that fifth rep so I just stopped and moved on. No reason to push and possibly get injured.

Smith Machine Calf Raise (standing on a wood block)

295 x 7,7,6

Lying Leg Curl

135 x 5,5,5

Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)

170 x 12,11,10

Cybex Donkey Calf Station

270 (3 PPS) x 12,11 (toes pointed in)
270 (3 PPS) x 12,11 (toes straight ahead)

[Incubusfan18]

Chest/Front and Side Delts/Triceps

Seated Military Press

140 x 5,5,5

Incline Dumbbell Press

70 x 8,8,7

Slight Decline Smith Machine Press

185 x 10
185 x 8 RP 3
185 x 7 -> 135 x 14

Seated Dumbbell Lateral Raises

20 x 12,10,9

Rope Pushdowns (super-setted with the cable flyes)

5 x 15
6 x 8 -> 4 x 10

Cable Flyes
4 x 12,10

Notes: Ran out of time again, but enough time for some PRs!

[Incubusfan18]

Back/Rear Delts/Biceps

Wide Grip Pull-Up

BW x 12,10,10,9

Meadows Row

1 plate x 10
2 plates x 8,8

First time doing these, a lot harder that I thought they would be.



Stretchers

7 x 10
8 x 10,9

Another Meadows signature move, wicked pump from these.



Dumbbell Row

100 x 8,8,8

Single Arm Reverse Cable Flyes

2 x 15,15,15

Dumbbell Hammer Curls

40 x 10,8
40 x 7 RP 3

Machine Curls

60 x 12
70 x 10

Close Grip Cable Curls

100 x 10,10

Rope Cable Curls

8 x 10
6 x 15

Notes: Pretty solid workout today. I didn't get out of the lab until 6ish so I couldn't make it to my school gym, went to the Schenectady YMCA instead.

[Incubusfan18]

Legs

Cybex Leg Press Machine

250 x 12
290 x 12,11
310 x 9
330 x 8

Lying Leg Curl

110 x 10,8
110 x 6 RP 3

Bulgarian Split Squat

40 x 10
50 x 10
60 x 9

First time doing these, felt pretty good.

Seated Leg Curl

90 x 12,10,10

Cybex Calf Raise Machine

150 x 13,12,12,11

Notes: Worked out at the Schenectady YMCA today. I usually go home on weekends but my family has been on vacation this week and they don't get back until tomorrow so I'm stuck on campus for the weekend unfortunately. I tried to start the workout with the plate-loaded leg press but my lower back started hurting so I decided against it. Hopefully my lower back is back to 100% for lower power day.

[Incubusfan18]

Upper Power

Flat Dumbbell Press

75 x 5,5,4,4

These felt so much heavier than the 70's last workout, not sure what's going on there.

T-Bar Rows

160 (3 plates + 25) x 5,5,5

5/3/1 Barbell Curls

70 x 5
80 x 5
90 x 5+ (9)

Machine Press

195 x 9,6,5

Strong endurance lol.

Weighted Pull-Ups

BW+45 x 3,3,3

Just said f uck it and threw on the plate, obviously a bit premature but I'm just gonna keep at this weight and try to add more reps each workout.

Elbows-Flared Pushdowns

180 x 12,12
190 x 11

Dumbbell Lateral Raises

25 x 12,12,12

Notes: Pretty good workout besides the awful dumbbell press.

[Incubusfan18]

Lower Power

5/3/1 Deadlifts

205 x 5
240 x 5
270 x 5+ (8)

I reset my max to 354, based on my 1+ set two weeks ago. I hit 270 for 7 on that set so I told myself I would at least get one more rep this week.

Cybex Squat Press

630 (7 PPS) x 6,5
540 x 8

Smith Machine Calf Raises

315 x 6,6
315 x 5 -> 225 x 8

Lying Leg Curls

140 x 5,4
130 x 5

Single Leg Cybex Eagle Leg Press

170 x 12,11,11

Cybex Donkey Calf Station

270 (3 PPS) x 15,13,12

Notes: Nothing special, just business as usual.

[NaturalPursuit]

in for thisss!!!!!

[Incubusfan18]

in for thisss!!!!!

Thanks brah!

[Incubusfan18]

Chest/Front and Side Delts/Triceps

Seated Military Press

135 x 5
145 x 4,3

Incline Dumbbell Press

70 x 8,7,6

Focused more on TUT and slow negatives this week.

Slight Decline Smith Machine Press

185 x 10
225 x 3 -> 135 x 15
135 x 20

Two plates was heavier than I expected lol.

Incline Dumbbell Flyes

40 x 10

Meh, never have a great MMC on this exercise.

Dumbbell Lateral Raises

25 x 12,12,12
25 x 12 -> run the rack

Rope Pushdowns

80 x 12,12,12,12,12

Machine Flyes superset Rope Extensions

3 sets

Notes: Nothing much to say!

[wrkoutfrq]

solid workout, i know how brutal run the rack sets can be... not gonna lie i don't care for any decline bench movements, unless you count dips as a decline move and i like those... i just get too much in my tri's TBH

[Incubusfan18]

solid workout, i know how brutal run the rack sets can be... not gonna lie i don't care for any decline bench movements, unless you count dips as a decline move and i like those... i just get too much in my tri's TBH

Yeah they're rough but I love doing them for laterals and hammer curls, gotta balance with pump work with the strength-focused work. Yeah I don't care for traditional decline bench either, or flat for that matter, both give me shoulder problems (even with shoulders pinched, elbows tucked, etc.). However, a slight decline, I'm talking the very lowest setting on a bench like this is the sweet spot for me as far as chest recruitment without pain.



I got the idea from John "Mountain Dog" Meadows:

[wrkoutfrq]

awesome, i may have to try that... when i do flat bench i have a slight powerlifting arch so i'm technically doing a slight decline, but i need to do some actual decline work because my chest doesn't have that depth. it's one of my weakest body parts, and thats part of why

[Incubusfan18]

Upper Power

Incline Dumbbell Press

75 x 5,5,5

Switched my power movement to incline, just feels better than flat for me personally.

Supported T-Bar Rows

115 x 5,5,5

My lower back has been aggravating lately, so I'm switching to this.

5/3/1 Barbell Curls

75 x 3
85 x 3
95 x 3+ (8)

I matched my PR, I'll take it.

Machine Press

200 x 7,6,5

Gonna switch this out I think.

Weighted Pull-Ups

BW+45 x 4,4
BW+25 x 26

Overhead Cable Extensions

110 x 12,12
120 x 11

Dumbbell Lateral Raises

25 x 12,12,12
25 x 12 -> run the rack

[areya2005]

Any pics?

[Incubusfan18]

PREWORKOUT MOTIVATION - MATT OGUS



Back/Shoulders Hypertrophy

Ogus-style Shoulder Warmup

Standing Strict Overhead Press

65 x 5
85 x 5
105 x 5
125 x 1
95 x 8,8,8

First time I've done OHP in a while, gonna run 5/3/1 on this!

Dumbbell Lateral Raises

25 x 12,12
30 x 8,8

Cybex Eagle Overhead Press

70 x 10
110 x 8
90 x 10

Wide Grip Pull-Ups

BW x 10,9,8

Cybex Eagle Row

130 x 10
150 x 10
130 x 12,12

Reverse Grip Pulldown

10 x 12,12

Wide Neutral Grip Pulldown

10 x 10,10

Dumbbell Row (upper body braced against low incline bench)

45 x 10,10,10

Reverse Cable Curls

60 x 12,12,10,10

Low Cable Rear Delt Row (one arm at a time)

1 x 12,12,12,12

Notes: Dat volume. I decided to switch the upper body hyper days to back/shoulders and chest/arms. I also didn't use straps for the entire workout, gonna try to keep this up because my forearms suck.

[Incubusfan18]

Sorry for the lack of updates in here, I've suffered a few injuries (lower back, shoulders) so I haven't been working out much. I'm just trying to heal up but I'm feeling pretty close to 100% now. I just hit legs so I will post that up.

[Incubusfan18]

Legs

Smith Machine Front Squats

115 x 10
135 x 10
155 x 8
165 x 5

First time doing these, felt awesome. I used a close stance with my feet out in front of me, kinda like a hack squat, and tried to hit parallel or below. Gonna keep these.

Machine Leg Press

190 x 20
250 x 10
270 x 10
290 x 10

Lying Leg Curls

90 x 8
110 x 7
110 x 5 -> 70 x 5
90 x 8

Lost some strength here...should be back in no time though.

Calf Raise Machine

180 (2 PPS) x 15
230 x 10,10
180 x 15

Rotary Calf Machine

150 x 10,10,10,10

Seated Leg Curls

90 x 10,10,10

[Incubusfan18]

PUSH

Wide Grip Pull-Ups

BW x 8,8,8,8,7

T-Bar Rows

135 (3 plates) x 10,10,10,10

Machine Rows

110 x 10
130 x 10,10,10,10

EZ Bar Curls (counting the bar as 20 lbs.)

60 x 8
70 x 8
80 x 7
75 x 8,8

Dumbbell Hammer Curls

35 x 8,8,8,8,8

Dumbbell Wrist Curls

25 x 15,15,15

Notes: My shoulder still feels like crap so I can't do any chest/shoulder work. I hit a solid pull day instead.