Bogui94's Workout Log

[MaxOTAlex]

Strong lifts man, I'm in. Also, for squats, don't let go of the bar. You keep opening and closing your hands. Grip it tightly. Other than that, everyone else seems to have got you covered.

[bogui94]

Strong lifts man, I'm in. Also, for squats, don't let go of the bar. You keep opening and closing your hands. Grip it tightly. Other than that, everyone else seems to have got you covered.

yeah, I did that by mistake....

[bogui94]

Squat
Fixed my stance, it was narrower this time. Took 2 steps back as suggested by austin.j.taylor, and flexed my traps before grabbing the bar. Also used a different bar since the one in Wednesday's video was bent in the middle(my friend noticed that when he went to do his).
bw x 10
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
265 x 5
270 x 1
275 x 1


Bench
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
210 x 5 (spotter helped me with the last two)


Pull-ups
2-5 seconds pause
1 set of 14
3 sets of 5-8
negatives

https://www.dropbox.com/s/oug5bjzk9a...2016.44.16.mp4


Push-ups
1 set of 40
1 set of 30
3 sets of 20

Calf raises
done this way

1 set of 40 on right calf
1 set of 40 on left
1 set of 80 on both


Hoping to squat 280-290 by the end of next of week as well as get get my deadlifts up there.

[workoutjunkie94]

Mirin future Phil heath

[bogui94]

Mirin future Phil heath

thanks lol



forgot to put this pic up with the other one's last sunday

[bogui94]

Squat
BW x 10
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
Failed the 270. couldn't get low enough, had to drop the bar since I couldn't get back up. It looks like I've reached a plateau. Time to take this slow and easy.
225 x 5
185 x 5
135 x 8
BW x 20
A friend of mine who squats atg noticed that I had a small buttwink when going deep. He helped me fix it.

Press
45 x 5
95 x 5
115 x 5
135 x 2

Chin-ups
2-5 seconds pause
BW x 10
35 lbs x 5
25 lbs x 5 x 7
BW x 7
BW x 10


Push-ups
1 set of 40
1 set of 25 clapping push-ups
1 sets of 20
1 set of 15 clapping push-ups
1 sets of 20

[apujols24]

Solid press and squats buddy. Be sure you always go low enough, very important. Many people move up weight and can not handle it, so they simply just do not squat as low as they normally do. Good job

[bogui94]

Solid press and squats buddy. Be sure you always go low enough, very important. Many people move up weight and can not handle it, so they simply just do not squat as low as they normally do. Good job

Thanks bro. Felt kind of bad that I didn't manage to go as low as I wanted, but you can't rush it. All in due time.

[corvade]

Holy Squat form on peace.


How did you improve it?

I can't get it down. Do you feel a lower back pump when ever you do squats?

After pressing 115 x 5(sets I'm assuming), why did you do 135 for 2 sets? or is it reps?

[Bruno93]

Mirin your presses. About the squat, if you have plateau'd, reset the weight abit, eat more, and you'll blast though it easily. (yes, I know it's the second time I've told you to eat more, but that's all that squats come down to when progressing IMO)

[jspeed12]

thanks lol



forgot to put this pic up with the other one's last sunday

http://www.google.com/imgres?um=1&hl...9,r:1,s:0,i:80
hahhahaha im just messin brah. supah strong legzz (no homo if there's any homo there...)

[bogui94]

Holy Squat form on peace.


How did you improve it?

I can't get it down. Do you feel a lower back pump when ever you do squats?

After pressing 115 x 5(sets I'm assuming), why did you do 135 for 2 sets? or is it reps?

Thanks.

I simply followed the advice posted by the others in my log, HouseBro, and followed the stretching routine from this thread : http://forum.bodybuilding.com/showth...7815533&page=1

Happened to me once. Check this post - http://forum.bodybuilding.com/showth...hp?t=130876763

It was actually 5 reps of 115 and 2 reps of 135. I'd be exhausted if I did more than that since I did the chin-ups beforehand.

Mirin your presses. About the squat, if you have plateau'd, reset the weight abit, eat more, and you'll blast though it easily. (yes, I know it's the second time I've told you to eat more, but that's all that squats come down to when progressing IMO)

Thanks. How does 245 sound? Too high? Time to eat like a mofo before the gym. Do you eat 2-3 hrs before going to the gym? Thinking of eating some nuts throughout the day.

http://www.google.com/imgres?um=1&hl...9,r:1,s:0,i:80
hahhahaha im just messin brah. supah strong legzz (no homo if there's any homo there...)

you're one cheeky k*nt lol. and thanks




Squat

bw x 5
45 x 5
95 x 5
135 x 5
185 x 5
215 x 5


Bench
45 x 5
95 x 5
135 x 5
185 x 5
215 x 5 (spotter helped with the last two, and bench is catching up to squats. no bueno)

Deadlifts
225 x 3
315 x 3
315 x 2
315 x 1
335 x 1
225 x 7
kept on losing my grip on the bar with the 315.

quick session today

[speX94]

in on strong back

[bogui94]

in on strong back

sup sexy

[workoutjunkie94]

Dat bench press hnnnggg

[bogui94]

Dat bench press hnnnggg

squats and deads need to get up there though

[bogui94]

Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5


Press
45 x 5
95 x 5
115 x 3
135 x 1

Pull-ups
2-5 seconds pause
BW x 8
BW x 6
25 lbs x 5 x 6


Push-ups
BW x 20

Calf raises
BW x 100. (took my time with those)

Dips
BW x 12
BW x 10
BW x 8


Not that great of a workout today, and I'm most likely going to take next week off.

[bogui94]

2 months ago

2 days ago

still have a lot to work on

[AdamNW]

in bro!
good ****.
good back progress, noticeable difference for 2 months.

[austin.j.taylor]

I wouldnt recommend taking a week off yet unless you are slightly hurt. Do a deload by taking 50% off your current big 4 compounds and doing no assistance. It will help get blood moving into those areas without beating them up any more. Then get back on it next week.

[bogui94]

in bro!
good ****.
good back progress, noticeable difference for 2 months.

Thanks brah.
Glad to have you onboard!

I wouldnt recommend taking a week off yet unless you are slightly hurt. Do a deload by taking 50% off your current big 4 compounds and doing no assistance. It will help get blood moving into those areas without beating them up any more. Then get back on it next week.

The campus gym that I use is closed for this week(we have a week off for Thanksgiving), so I'm trying to find another one that has a free/guess pass(my friend already used all three for the local Y).

[apujols24]

Doing some work in here brother.. Squats and bench are looking very respectable too. Keep it up!

[Xuaxace]

Black genetics of peace dude, you looked great even before touching a weight, doing absolutely great, you will be a monster

[1ntensityrules]

Dat dere black genetics. Good luck and stay motivated.

[bogui94]

Doing some work in here brother.. Squats and bench are looking very respectable too. Keep it up!

Black genetics of peace dude, you looked great even before touching a weight, doing absolutely great, you will be a monster

Dat dere black genetics. Good luck and stay motivated.

Thanks brahs.
I have to resort to bodyweight/calisthenics this week. Can't wait to go back to the gym on monday.

[bogui94]

Power Clean
Adding these to my workout for Monday & Wednesday's.
Worked on my form with the bar.

Squat
BW x 10
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 2


Bench
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
220 x 1 (pita to get it back up)
215 x 2
185 x 5
185 x 5

Chin-ups
Kept my head over the bar for 2 mns as a warmup
30 sec rest
BW x 12
35lbs x 3
35 lbs x 3
BW x 8

Dips
30 sec rest
BW x 12
BW x 10
BW x 8

Legs were shaking before I did my last set of squats, need a tighten my grip on the bar since it felt like it was about to fall off, and I need to work on my explosiveness with my bench(I have a bad habit of holding it *for a sec or two when I bring it down instead of exploding up the moment you go down). Feels good to be back after a week, but I lost 5kg during the break. =/

[MaxOTAlex]

Power Clean
Adding these to my workout for Monday & Wednesday's.
Worked on my form with the bar.

Squat
BW x 10
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 2


Bench
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
220 x 1 (pita to get it back up)
215 x 2
185 x 5
185 x 5

Chin-ups
Kept my head over the bar for 2 mns as a warmup
30 sec rest
BW x 12
35lbs x 3
35 lbs x 3
BW x 8

Dips
30 sec rest
BW x 12
BW x 10
BW x 8

Legs were shaking before I did my last set of squats, need a tighten my grip on the bar since it felt like it was about to fall off, and I need to work on my explosiveness with my bench(I have a bad habit of holding it *for a sec or two when I bring it down instead of exploding up the moment you go down). Feels good to be back after a week, but I lost 5kg during the break. =/

Welcome back. Do you have a dip belt to add weight for chins and dips?

[bogui94]

Welcome back. Do you have a dip belt to add weight for chins and dips?

Thanks brah. Not yet. I'm going to either buy one at Dick's this week-end or order it from Amazon.

[bogui94]

Squat
45 x 5
95 x 5
135 x 5
185 x 5
220 x 5 - Video will be posted below for form check.

Press
45 x 5
95 x 5
135 x 4 - Video will be posted below.

Deadlift
135 x 5
225 x 5
315 x 5
385 - miss



OHP -http://s880.beta.photobucket.com/user/LGB18/media/2012-11-28173740.mp4.html

Edit: I might switch to BLSS next week.

[AdamNW]

good to see you back in the weights room
good work with everything dude, squatting looks good - i think the angle makes it look higher than it is.
the only thing i could say for that is see if you can emphasize hip drive more.
impressive pressing too mayne, very strict.
aim for your nose when you press it up though, the bar is quite far from your head.
regardless, good shiit my man!


you look beastly too, mirin calves.