0rders's log- Building muscle and getting stronger!

[0rders]

Lower Body B

Hours of sleep last night: 4 1/2

Squat: 3x 6-8
72kg 8-x-x

Split Squats 3x 8-10
18kg 10-9-9

Laying leg curls: 3x 10-12
13 weight plates 11-7-5

Seated calf raises: 4x 10-12
62kg - 12-12-12-12

Cable crunches: 3x 15-25
9 weight plates : 25-25-25

Additional notes:

This fker interrupted my squats and gave me a 20minute lecture about how knees going past does and going below parallel is bad for your knees. Threw me off and went cold.

Gonna try to record it next week so you guys can judge.

Sup brah hitting you up on RC

Good progress thus far, looks very good. I know for me I don't really feel cable rows at all. I recommend pendlay rows with strict form, they feel much better for me.

Thanks bro! I was thinking of doing a horizontal pull machine instead. I tried it yesterday but I felt it working my upper back more than my middle back.

[0rders]

Upper Body A

Hours of sleep last night: 5

Bench press 3x 6-8
67kg 8-6-5

Rows:
57kg- 8-7-5

Incline DB press: 3x 8-10
23kg 9-9-8

Lat pull downs: 3x 8-10
7 weight plates- 13-12-12

Lateral raises 2x 10-12
4.5kg 16-15

Tricep pressdown 2x 10-12
8 plates 13-9

Preacher curl (machine): 2x10-12
11kg 12-8


Additional notes:

Been feeling good even though i'm low on sleep. Bench/Rows felt good. Lowered the weight on the lat pull downs, this time I could REALLY feel it in my lats. Light weight, however form>weight.

Going to do preacher curls from now on, felt a nice 'pump'!

[0rders]

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
92kg 6-5-4

Leg press: 3x 10-12
154 kg : 12-12-11

Standing leg curls : 3x 8-10
7 weight plates: 13-12-10

Standing calf raises: 4x 6-8
28 weight plates: 6-6-6-6

Decline crunshes: 3x 15-25
B.W : 15-15-15




Additional notes:
Surprised with the deadlifts, happy that i'm able to pull 92kg for reps, I sometimes reminisce back to when I "accidentally" did 56kg instead of 54kg on deads. it made my day lol.

Going to start doing decline crunches from now on, could feel it way better in my abs and core as opposed to the machine crunches.

[sonnydfrizzy]

In Bro!!! Mirin' the determination, persistence, and consistency ITT. You have put on a lot of strength and solid mass on a GREAT proven program. You are gonna make it!

[0rders]

Upper Body B

Hours of sleep last night: 5

Pullups: 3x 6-8
2.5kg 7-6-6

OHP: 3x 6-8
42kg 5-3-3

Seated cable rows 3x 8-10
10 weight plates 10-9-8

DB bench 3x 8-10
25kg 9-8-7

DB flyes 2x 10-12
14kg 13-8

Barbell curls 2x 10-12
22kg x-x

Skullcrushers 2x 10-12
26kg x-x

Additional notes
Came in late, so the gym closed before I finished hitting arms. Happy with the weighted pullups!

[0rders]

Lower Body B

Hours of sleep last night: 4

Squat: 3x 6-8
72kg 8-7-6 PR!!

Split Squats 3x 8-10
18kg 10-9-9

Laying leg curls: 3x 10-12
13 weight plates 12-9-9

Seated calf raises: 4x 10-12
64kg - 12-12-12-12

Decline crunches 3x 15-25
16-15-15

Additional notes:
FINALLY hit a PR on squats, 74ikg next session!
I'm off to Norway for Easter holidays, gonna live at my buddy's place . (I'm studying abroad in Spain for those of you who are unaware).

I nailed my maths exam today as well, been a good day!

In Bro!!! Mirin' the determination, persistence, and consistency ITT. You have put on a lot of strength and solid mass on a GREAT proven program. You are gonna make it!

Thank you bro, honestly means a lot to me!

You've come a long way yourself, keep it up man!

[sonnydfrizzy]

Strong Squats man!! I love this routine! You are gonna be hyoooge in no time dude! You excited for Spain? Sounds like an awesome opportunity to travel and study abroad.

[0rders]

Strong Squats man!! I love this routine! You are gonna be hyoooge in no time dude! You excited for Spain? Sounds like an awesome opportunity to travel and study abroad.

Thanks man! I just returned back from Norway, in Spain again now! I loved it!

[0rders]

[QUOTE=0rders;1231332013]Lower Body B

Hours of sleep last night: 5 1/2

Squat: 3x 6-8
74kg 5-5-5

Split Squats 3x 8-10
16kg 12-11-10

Laying leg curls: 3x 10-12
13 weight plates 8-8-7

Seated calf raises: 4x 10-12
64kg - (36kg) 13-13-13-13

Decline crunches 3x 15-25
16-15-15

Additional notes:
Decided to lower weight on some exercises to focus on form and rather increase the reps. I haven't been logging since I haven't had access to a computer while away. I haven't been eating enough so I'm weaker and I don't look as "full" as I used to look.

[0rders]

Upper Body A

Hours of sleep last night: 7

Bench press 3x 6-8
69kg 6-5-4

Rows:
57kg- 8-7-5

Incline DB press: 3x 8-10
23kg 9-9-8

Lat pull downs: 3x 8-10
8 weight plates- 11-9-7

Lateral raises 2x 10-12
7kg 6-5

Tricep pressdown 2x 10-12
8 plates 13-9

Preacher curl (machine): 2x10-12
13kg 7-6


Additional notes:
Good workout, didn't have a spotter for bench. Getting stronger.

[0rders]

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
92kg 7-6-4

Leg press: 3x 10-12
156 kg : 7-7-5

Standing leg curls : 3x 8-10
7 weight plates: 13-12-10

Standing calf raises: 4x 6-8
28 weight plates: 7-6-6-6

Decline crunshes: 3x 15-25
8-8-7 <---- no cheating




Additional notes:
Really pushed myself while doing deads today, holy s*it! Really goes to show that when your mind is exhausted after all those reps, you still have one more in you . I was so determined to increase my reps today so I fought through it.

[0rders]

Upper Body B

Hours of sleep last night:8

Pullups: 3x 6-8
2.5kg 6-5-4

OHP: 3x 6-8
42kg 8-6-5

Seated cable rows 3x 8-10
10 weight plates 7-5-3

DB bench 3x 8-10
25kg 9-8-8

DB flyes 2x 10-12
14kg 13-10

Barbell curls 2x 10-12
22kg 12-9

Skullcrushers 2x 10-12
24kg 12-7

Additional notes
Good workout. Starting a mini-cut on Monday.

[0rders]

Lower Body B

Hours of sleep last night: 8 1/2

Squat: 3x 6-8
74kg 6-6-5

Split Squats 3x 8-10
16kg 13-11-10

Laying leg curls: 3x 10-12
13 weight plates 13-11-X

Seated calf raises: 4x 10-12
60kg x-x-x-x

Decline crunches 3x 15-25
3-x-x

Additional notes:
INTENSE workout! Sweat dripping, focus and intensity at its best!

The only downside was that I was TOO fatigued to complete my workout. I legit had trouble walking after that last set with leg curls.

[0rders]

Upper Body A

Hours of sleep last night: 7

Bench press 3x 6-8
69kg 7-7-5

Bent Over Rows: 3x 6-8
57kg- 7-7-4

Incline DB press: 3x 8-10
23kg 11-7-5

Lat pull downs: 3x 8-10
8 weight plates- 12-10-10

Lateral raises 2x 10-12
7kg 6-5 <- Should lower weight

Tricep pressdown 2x 10-12
8 plates 13-9

Preacher curl (machine): 2x10-12
13kg 10-7


Additional notes:
NOW i'm back at it!! First time trying out the PWO "Frenzy" by Driven Sports again. Craze is back! Amazing focus, energy and pump- holy s*it! Started 1 month mini-cut today, with a coach that really knows his stuff. Macros are roughly 2200 cals, 160-170p270-280c 50-60f. Cardio 3 times weekly, 2 40-minute low sessions and 1 HIIT session. Starting weight 162.2.

[0rders]

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
92kg 4-3-3

Leg press: 3x 10-12
156 kg : 9-8-8

Standing leg curls : 3x 8-10
7 weight plates: 6-6-6

Standing calf raises: 4x 6-8
28 weight plates: 7-7-7-6

Decline crunshes: 3x 15-25
11-11-5




Additional notes:
Wasn't feeling so well today. A bit dehydrated and caught up in personal stuff... Still managed to up my reps on the leg press though.

[0rders]

Upper Body B

Hours of sleep last night:7

Pullups: 3x 6-8
2.5kg 7-6-5

OHP: 3x 6-8
42kg 8-6-5

Seated cable rows 3x 8-10
10 weight plates 8-6-5

DB bench 3x 8-10
25kg 10-8-7

DB flyes 2x 10-12
16kg 7-6

Barbell curls 2x 10-12
22kg 11-8

Skullcrushers 2x 10-12
24kg 10-7

Additional notes
Good workout! Too bad I lost a few reps on the arm work. Maybe its my lower carbs. Woke up weighing 159.8 today

[0rders]

[QUOTE=0rders;1240234253]Lower Body B

Hours of sleep last night: 5 1/2

Squat: 3x 6-8
74kg 2-2-1

Split Squats 3x 8-10
16kg 8-7-7

Laying leg curls: 3x 10-12
13 weight plates 11-10-10

Seated calf raises: 4x 10-12
60kg 9-9-7-7

Decline crunches 3x 15-25
11-11-8

Additional notes:
S*it workout to be honest. 60 kg on the squats felt heavy as fuk. 74kg felt like 100kg today. Wasn't as focused . Didn't sleep a lot last night and the heat down here is intense . ****. Keeping my chin up though, first week of the 4 week mini cut is almost over!

[0rders]

Upper Body A

Hours of sleep last night: 6

Bench press 3x 6-8
69kg 7-7-6

Bent Over Rows: 3x 6-8
57kg- 8-7-5

Incline DB press: 3x 8-10
23kg 11-9-8

Lat pull downs: 3x 8-10
8 weight plates- 12-10-10

Lateral raises 2x 10-12
4.5kg 12-12

Tricep pressdown 2x 10-12
8 plates 13-9

Preacher curl (machine): 2x10-12
13kg 12-10


Additional notes:
Good workout. Busy with exams, feeling tired.

[0rders]

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
92kg 2--x-x

Leg press: 3x 10-12
156 kg : 11-9-9

Standing leg curls : 3x 8-10
7 weight plates: 12-11-10

Standing calf raises: 4x 6-8
28 weight plates: 7-7-7-6

Decline crunshes: 3x 15-25
12-12-10




Additional notes:

God damn deadlifts. must be some mental thing holding me back.

[0rders]

Upper Body B

Hours of sleep last night: :6

Pullups: 3x 6-8
2.5kg 9-7-6

OHP: 3x 6-8
42kg 8-7-6

Seated cable rows 3x 8-10
10 weight plates 9-8-7

DB bench 3x 8-10
25kg 10-9-8

DB flyes 2x 10-12
16kg 8-7

Barbell curls 2x 10-12
22kg 11-9

Skullcrushers 2x 10-12
24kg 10-8

Additional notes
Amazing workout, Even did some shoulders with a friend of mine after my workout. Had so much energy.

[Cranz]

Good job brah. It seems you made so much progress since I last checked. Happy for you brah! Keep going.

[0rders]

I HAVE NOW CHANGED MY LOWER BODY DAYS!!!
Lower Body B looks like this :
Pause Squats 4x6
Stiff leg Deadlift/Romanian 4x8
Lunges 3x10reps per leg
Leg ext 3x10
Leg curl 3x10
Calf press 5x5



Lower Body B

Hours of sleep last night: 5 1/2

Pause squat 4x6
72kg (misloaded the bar) 6-6

Stiff-leg deadlifts 4x8
50kg 8-8-8-8

Lunges 3x10
40kg 9-8-8

Leg extension 3x10
9 weight plates 10-10-9

Laying leg curl 3x10
13 plates -11-10-10

Calf raises 5x5
Did not do. Gym closed.

Additional notes:
Awesome workout! Felt good doing something else for a change. Only thing is that I arrived late at the gym so I had to skip 2 sets of squats and calf raises in order to finish.

Good job brah. It seems you made so much progress since I last checked. Happy for you brah! Keep going.

Hey, been awhile, thanks bro, appreciate it! Pm me man, I wanna know whats up!

[0rders]

Upper Body A

Hours of sleep last night: 6 1/2

Bench press 3x 6-8
69kg 8-7-6

Bent Over Rows: 3x 6-8
57kg- 8-7-5

Incline DB press: 3x 8-10
25kg 8-5-5

Lat pull downs: 3x 8-10
9 weight plates- 9-7-6

Lateral raises 2x 10-12
4.5kg 12-12

Tricep pressdown 2x 10-12
8 plates 13-9

Preacher curl (machine): 2x10-12
15kg 10-8


Additional notes:
Still progressing a bit while cutting. Nice.

[0rders]

[B]I have now changed my Lower Body A workout:
Lower Strength/Power
2-3 leg movements
Ex: Squat&Deadlift
Front squat and stiff leg deadlift
Lunges
3-6 sets
Under 6 reps



Additional notes:

I kept my deadlifts light yesterday, I wanted to really focus on my form because I figured it may be my form that is holding me back. A buddy of mine gave me some helpful cues, to keep tight and pull BACK. I feel as if they helped me a lot.

[sonnydfrizzy]

Great log as always man!! Keep trying to get more sleep as it is very important for gym progression! How is the cut going?

And for deadlift cues, something that helps me is gripping the bar as hard as I can and pulling my arms towards my body - like I am squeezing oranges in my armpits - to keep the lats tight.

*Edit: also saw your lower power day is changing, and it looks great man!! I do the same thing but 3-5 sets of 3-5 reps on back squats, then 3 x 3 or 3 x 5 on deadlifts, but I HIGHLY recommend doing higher volume work on the lunges. They are a great leg builder and unilateral work is excellent, however I would do something like walking lunges or RFESS and try and progress in the 10-15 rep range. Then hit calves and abs and leave.

Lunges require a lot of stability and the legs do respond well to higher rep work, plus 6 rep lunges would put a lot of stress on the knee and ligaments surrounding it.

[sonnydfrizzy]

added to my post ^^^

[watermelonbrah]

Additional notes:
Really pushed myself while doing deads today, holy s*it! Really goes to show that when your mind is exhausted after all those reps, you still have one more in you . I was so determined to increase my reps today so I fought through it.

This is especially true with Lower body movements. I tell people that all the time. Your mind is going to tell you to stop, but you probably have A LOT more in you. I think I learned this from doing the 20 rep squat program. If you have never done it, give it a shot!

[0rders]

Great log as always man!! Keep trying to get more sleep as it is very important for gym progression! How is the cut going?

And for deadlift cues, something that helps me is gripping the bar as hard as I can and pulling my arms towards my body - like I am squeezing oranges in my armpits - to keep the lats tight.

*Edit: also saw your lower power day is changing, and it looks great man!! I do the same thing but 3-5 sets of 3-5 reps on back squats, then 3 x 3 or 3 x 5 on deadlifts, but I HIGHLY recommend doing higher volume work on the lunges. They are a great leg builder and unilateral work is excellent, however I would do something like walking lunges or RFESS and try and progress in the 10-15 rep range. Then hit calves and abs and leave.

Lunges require a lot of stability and the legs do respond well to higher rep work, plus 6 rep lunges would put a lot of stress on the knee and ligaments surrounding it.

I agree, I need to sleep more, Day off today so I just woke up from sleeping for a good 8 1/2 hours, felt good!
I'm gonna try the deadlift grip and the lunges man, "squeezing oranges in my armpits" - hah, I like that!
Lunges are great, thanks for the tips Sonny, appreciate it bro!

This is especially true with Lower body movements. I tell people that all the time. Your mind is going to tell you to stop, but you probably have A LOT more in you. I think I learned this from doing the 20 rep squat program. If you have never done it, give it a shot!

I agree 100%, especially with lunges because you have to switch legs. However the 20 rep squat program sounds grueling, but also like a great way to train your mind.







Upper Body B

Hours of sleep last night: : 7

Pullups: 3x 6-8
2.5kg 8-6-5

OHP: 3x 6-8
44kg x-x-x

Seated cable rows 3x 8-10
10 weight plates x-x-x

DB bench 3x 8-10
27kg 6-6-5

DB flyes 2x 10-12
16kg x-x

Barbell curls 2x 10-12
22kg x-x

Skullcrushers 2x 10-12
24kg x-x

Additional notes
I had the worst fuking headache ever yesterday, felt like my head was gonna explode during the OHP warmups. semi-srs
Took an aspirin and tried to continue with the seated cable rows but to no luck. Went on to the db bench and it went a little better. During the db bench, my headphones broke, which cost me a ton. Anyway the headache was still making me lose focus so I unfortunately called it a day and went to bed.

[0rders]

Lower Body B

Hours of sleep last night: 7

Pause squat 4x6
70kg 8-8-7-6

Stiff-leg deadlifts 4x8
50kg 10-10-10-10

Lunges 3x10
40kg 9-8-8

Leg extension 3x10
9 weight plates 10-10-10

Laying leg curl 3x10
13 plates -11-10-10

Calf raises 5x5


Additional notes:

Intense workout, good squats

[0rders]

Upper Body A

Hours of sleep last night: 6

Bench press 3x 6-8
71kg 4-4-4

Bent Over Rows: 3x 6-8
57kg- 8-7-5

Incline DB press: 3x 8-10
25kg 5-5-4

Lat pull downs: 3x 8-10
9 weight plates- 10-9-8

Lateral raises 2x 10-12
4.5kg 14-12

Tricep pressdown 2x 10-12
8 plates 7-6

Preacher curl (machine): 2x10-12
15kg 7-6


Additional notes:
Starting to notice my strength going down a bit