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  1. #1531
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
    Join Date: Mar 2015
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    NoCarbsNoSugar is online now
    Merry Christmas Bow!
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  2. #1532
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is offline
    12/26/2017 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #9
    Chest & Shoulders Day

    Plate Machine Chest Press 3 x 20,15,10/10
    90x20
    140x15
    180x12 / 90x10

    Incline Bench Press 3 x 20,10,10/10
    105x20
    155x12
    155x10 / 135x11

    Cable Crossover Fly 3 x 20,15,10/10
    50x20
    60x15
    70x10 / 40x10

    Wide-Hands Pushup 5 x Failure
    18
    13
    15
    13
    13

    Barbell Front Raise & Shoulder Press Combo 3 x 10
    45x10
    45x10
    45x10

    Barbell Side Raises 3 x 10/10
    25x10 / 15x10
    25x10 / 15x10
    25x10 / 15x12

    Chest-Supported Dumbbell Rear Delt Fly 3 x 20
    15x20
    15x20
    15x20

    ---

    12/27/2017 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 70 minutes

    Push-Ups: 5 sets
    20
    17
    17
    16
    15

    BOSU Ball Crunches: 4 sets
    12
    11
    10
    10

    Barbell Side Delt Raises: 3 sets
    25x13
    25x13
    25x13

    ---

    12/28/2017 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #10
    Triceps & Biceps Day

    Overhead Barbell Triceps Extensions 34 x 15
    25x20
    45x20
    65x15
    65x15

    Seated Rope Pushdowns 3 x 10/10/10
    90x10 / 60x10 / 30x12
    100x10 / 60x10 / 40x10
    100x11 / 60x10 / 40x10

    Dips 3 x Failure
    6
    6
    7

    EZ-Bar Spider Curls 10 to 12 x3
    65x12
    65x13
    65x14

    Standing Banded Biceps Curl 10 to 12 x3
    RBx12
    RBx10
    RBx10

    Low Cable Squatted Straight-Bar Curls 10 to 12 x3
    70x11
    80x9
    80x9

    Low Banded Squatted Biceps Curl 8 to 10 x3
    RBx8
    RBx8
    RBx7

    Incline Dumbbell Curls 10 Reps x3
    25x14
    25x12
    25x11

    Seated Banded Biceps Curl 10 Reps x3
    RBx10
    RBx10
    RBx8

    Push-Ups: 6 sets
    17
    14
    17
    17
    16
    16

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Intra-Workout--
    In-Kaged - 1 scoop of Kaged Muscle In-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    On the grind.
    Had an awesome, yet unhealthy, Christmas break with the family.
    Need to clean up the diet to kick off the new year.
    Chest was nice and sore yesterday. My biceps have cramped a little bit this afternoon from today's lift.
    Have a wonderful week, all.

    ---


    Originally Posted by NoCarbsNoSugar View Post
    Merry Christmas Bow!
    Thank you very much, Flo. I hope you and and your family had an INCREDIBLE Christmas!
    Bowser
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  3. #1533
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
    Join Date: Mar 2015
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    NoCarbsNoSugar is online now
    I'll probably get very busy and won't have time to get back in here for a couple days...
    Happy New Year Bow!!!

    February Bodybuilding.com Signature Super-Stack Log:
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  4. #1534
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is offline
    12/29/2017 - Friday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 70 minutes

    ---

    01/02/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #16
    Chest & Shoulders Day

    Incline Dumbbell Fly & Press Combo 3 x 20
    35x24
    35x20
    35x20

    Incline Close-Grip Dumbbell Press 3x 10 Reps
    35x17
    45x10
    45x10

    Incline Dumbbell Press 3x 10 Reps
    65x10
    65x10
    65x10

    Cable Crossover Fly 3x 10 Reps
    60x15
    80x8
    70x11

    Neutral Grip Pushups 3x 10 Reps
    15
    9
    8

    Wide Grip Pushups 3 x Failure
    15
    14
    14

    Dumbbell Close-Grip Front Press 3 x 10/10
    45x15 / 35x12
    60x10 / 40x10
    65x10 / 45x10

    Machine Shoulder Press 3 x 10/10
    100x10 / 60x10
    110x10 / 60x10
    120x10 / 60x10

    Single-Arm Landmine Shoulder Press 3 x 15
    25x15
    25x15
    25x15

    Bentover Dumbbell Rear Delt Raise 7x 10—12 reps
    15x20
    20x15
    25x12
    30x10
    30x12
    30x12
    25x10

    ---

    01/03/2018 - Wednesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #17
    Triceps & Biceps Day

    Bent-Over Cable Overhead Triceps Extension 3 x 10/10 Reps
    90x12 / 70x10
    110x11 / 70x10
    130x10 / 70x10

    Machine Triceps Extension 3 x 10/10 Reps
    70x10 / 30x10
    70x10 / 30x10
    70x12 / 50x10

    Rope Triceps Pushdown 3 x 10/10 Reps
    110x10 / 70x10
    120x10 / 70x10
    120x10 / 70x10

    Standing Cable Curls 3 x 10 Reps
    55x10
    70x10
    70x10

    Lying Cable Curls 3 x 10 Reps
    55x10
    55x10
    80x10

    Lying High Cable Curls 3 x 10 Reps
    80x12
    100x12
    120x12

    Standing High Cable Curls 10 Reps
    80x12
    100x10
    100x10

    Reverse-Grip EZ-Bar Curls 3 x 10 Reps
    35x12
    45x11
    45x11

    Close-Grip EZ-Bar Curls 3 x 10 Reps
    35x11
    45x10
    45x10

    Pull-Ups: 2 sets
    4
    3

    ---

    01/03/2018 - Wednesday Night
    Cardio
    Flag Football

    One Indoor Flag Football League Game: 60 minutes

    ---

    01/04/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #19
    Upper Back & Calves Day

    Chest-Supported Dumbbell Row 3 x 10/10 Reps
    45x12 / 35x10
    55x12 / 35x10
    65x11 / 35x10

    Incline Straight-Arm Pullover 3 x 12 Reps
    45x12
    55x12
    60x12

    Barbell Bentover Row 3 x 10 Reps
    135x10
    135x11
    135x12

    Seated Barbell Shrugs 3 x 20 Reps
    135x15
    135x20
    135x21

    Calf Raise 5 x 20 Reps
    70x20
    70x20
    70x20
    70x20
    70x20

    Pull-Ups: 3 sets
    5
    4
    4

    ---

    01/04/2018 - Thursday Night
    Cardio
    Volleyball

    One Indoor Volleyabll League Match: 50 minutes

    ---

    01/05/2018 - Friday
    Cardio
    Basketball

    Four Games of Full-Court Basketball to 15: 70 minutes

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Kaged Muscle Pre-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Documenting last week -- a little behind on my logging.
    Used a smaller branch of my gym's chain on Tuesday night. Had car issues on Tuesday, and ended up taking the car in and replacing the battery, among other things.
    Smaller gym, but worked well enough.
    Got invited to play flag football on Wednesday night. It made me sore in odd places. The short bursts of sprints and sharp cuts put different strain on my groin area than all other sports, haha.
    Kept the calf lifts light on Thursday, to be able to play volleyball that night.
    Legs were nice and sore this weekend.
    Might try to make pull-ups a goal for 2018, instead of push-ups. However, I will be able to do a LOT less pull-ups, haha. It's difficult to get more than three after a back lift or a biceps lift, I have found.
    Hope everyone is having an incredible 2018!

    ---

    Originally Posted by NoCarbsNoSugar View Post
    I'll probably get very busy and won't have time to get back in here for a couple days...
    Happy New Year Bow!!!

    Thank you so much, Flo! Hope you had an amazing New Year celebration! Take care. sir.
    Last edited by bbowsh54; 01-08-2018 at 09:24 AM.
    Bowser
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  5. #1535
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
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    bbowsh54 is offline
    01/08/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #23
    Chest & Shoulders Day

    1. Incline Dumbbell Press 4 x 15,15,15,15 Reps
    40x15
    50x15
    55x15
    60x15

    2. Incline Cable Crossover 4 x 15,15,15,15 Reps
    20x15
    20x15
    25x15
    25x15

    3. Decline Dumbbell Press 4 x 15,15,15,15 Reps
    60x15
    60x15
    60x15
    60x15

    4. Cable Crossover 4 x 15,15,15,15 Reps
    60x15
    60x15
    60x15
    60x13

    5. Standing Dumbbell Shoulder Press 4 x 10,10,10,15 Reps
    35x15
    45x15
    45x15
    40x15

    6. Bent-Over Cable Rear Delt Fly 4 x 10,10,10,15 Reps
    20x15
    20x15
    20x15
    20x15

    7. Lying Cable Front Raises 4 x 10,10,10,15 Reps
    10x15
    10x15
    10x15
    20x15

    8. Standing Cable Side Raises 4 x 10,10,10,15 Reps
    20x15
    20x15
    20x15
    20x15

    Pull-Ups: 2 sets
    4
    3

    ---

    01/09/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #24
    Biceps and Triceps Day

    1a. Seated Dumbbell Curls 4 x 15 Reps
    20x15
    25x15
    30x15
    30x15

    1b. Lying Overhead Dumbbell Extension 4 x 15 Reps
    20x15
    25x15
    25x15
    25x15

    2a. Incline Overhead Cable Extensions 3 x 15 Reps
    30x15
    35x15
    40x17

    2b. Single-Arm Cable Concentration Curls 3 x 15 Reps
    30x14
    30x15
    30x16

    3a. Preacher Curls 3 x 15 Reps
    55x15
    55x15
    55x13

    3b. Single-Arm Underhand Cable Push-downs 3 x 15 Reps
    30x15
    50x14
    50x14

    Cross-Body Sit-Ups: 4 sets
    20
    20
    20
    20

    Pull-Ups: 2 sets
    4
    4

    ---

    01/10/2018 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 65 minutes

    Pull-Ups: 3 sets
    6
    5
    5

    ---

    01/10/2018 - Wednesday Night
    Cardio
    Flag Football

    One Indoor Flag Football League Game: 60 minutes

    ---

    01/11/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #26
    Upper Back & Calves Day

    1. Single-Arm Long-Barbell Row 3 x 15 Reps
    25x15
    25x15
    25x15

    2. Single-Arm Cable Rows 3 x 15 Reps
    70x15
    80x15
    90x15
    100x10

    3. Barbell Shrugs 5 x 15 Reps
    135x17
    185x15
    185x17
    185x15
    185x15

    4. Overhead Lat Pulldowns 3 x 15 Reps
    160x15
    180x15
    200x14

    5. Seated Calf Press 5 x 15 Reps
    90x15
    100x17
    100x17
    115x15
    115x15

    Pull-Ups: 3 sets
    4
    4
    4

    ---

    01/11/2018 - Thursday Night
    Cardio
    Volleyball

    One Indoor Volleyball League Match: 50 minutes

    ---

    01/12/2018 - Friday
    Freestyle Routine
    Lift
    Shoulders & Abs Day

    Plate Machine Shoulder Press: 5 sets
    90x17
    140x15
    180x12
    230x9
    230x9

    One-Arm Barbell Side Delt Raise: 7 sets
    20x15
    20x15
    30x12
    30x12
    20x15
    20x15
    20x15

    Bosu Ball Crunch: 7 sets
    12
    12
    11
    11
    10
    10
    8

    Barbell Front Raise: 4 sets
    30x15
    40x15
    60x10
    60x10

    Chest-Supported Dumbbell Rear Delt Raise: 3 sets
    20x15
    20x15
    20x15

    Pull-Ups: 3 sets
    5
    5
    5

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Kaged Muscle Pre-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Greetings, everyone!
    Put in a solid week of work, last week.
    One bad note: I pulled my left groin really bad at Flag Football on Wednesday night. Still pretty sore today.
    We have a bye week for basketball league, so that's good. Only two games left before the year-end tournament.
    Need to keep the diet very clean this week. Had an awful cheat weekend.
    Performed some successful meal prep yesterday!
    I've decided to keep a log of pull-ups this year, much like I did with push-ups last year. I have a lot of work to do.
    Happy Monday, all!
    Last edited by bbowsh54; 01-15-2018 at 06:12 PM.
    Bowser
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  6. #1536
    Registered User pastorpritch's Avatar
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    Location: New York, United States
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    Good looking week man, nice work - looks like a nice program to get some blood to those muscles

    Sorry to see about your man area, hope you heal up quick
    2018 #250K Challenge Thread: https://forum.bodybuilding.com/showthread.php?t=175267541
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  7. #1537
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
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    Bowser's 2017 Push-Up Final Update

    12/26
    +72

    12/27
    +85

    12/28
    +97

    [Adding 254 to previous total.]

    2017 Individual Total: 10,809
    Bowser
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  8. #1538
    Registered User jwtiger69's Avatar
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    jwtiger69 is online now
    Just wanted to do a drive by! Once again I struggle to keep up with everything even my own log. Hope all is well!
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  9. #1539
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
    Join Date: Mar 2015
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    NoCarbsNoSugar is online now
    Originally Posted by bbowsh54 View Post
    2017 Individual Total: 10,809
    Very nice job on the push-ups!
    February Bodybuilding.com Signature Super-Stack Log:
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  10. #1540
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    01/15/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #12
    Upper Back & Calves Day

    Pullups 3 x Failure
    5
    5
    5

    Plate Machine Hammer Row 3 x 10/10
    180x17 (Warmup)
    270x10 / 180x10
    290x10 / 180x10
    290x10 / 180x11

    Chest-Supported Barbell Row 3 x 10/10
    80x12 / 60x10
    100x11 / 60x11
    110x10 / 60x11

    Cable Straight-Arm Pulldown 3x 10 Reps
    70x15
    100x10
    110x10

    High-Pulley Cable Row 3x 10 Reps
    120x15
    150x10
    150x11

    Seated Calf Raise 5 x 30,25,20,20,20
    55x32
    70x27
    115x20
    115x20
    115x20

    Additional Pull-Ups: 3 sets
    5
    4
    4

    ---

    01/16/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #30
    Chest & Shoulders Day

    1. Incline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
    30x30
    50x20
    60x12
    60x10
    45x20
    30x30

    2. Decline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
    35x30
    50x20
    60x14
    70x11
    45x20
    30x30

    3. Plate Machine Flat Chest Press 6 x 30,20,10,10,20,30 Reps
    90x30
    140x20
    190x10
    190x10
    140x18
    80x28

    4. Front Plate Raises 6 x 30,20,10,10,20,30 Reps
    10x30
    25x20
    45x10
    45x11
    25x20
    10x30

    5. Bent-Over Plate Rear Delt Flyes 6 x 30,20,10,10,20,30 Reps
    5x30
    10x20
    25x10
    25x10
    10x20
    5x30

    6. Side Lateral Plate Raises 6 x 30,20,10,10,20,30 Reps
    5x30
    10x20
    25x10
    25x10
    10x20
    5x30

    7. Pull-Ups: 6 sets
    5
    5
    5
    4
    4
    4

    ---

    01/17/2018 - Wednesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #31
    Triceps, Abs, and Biceps Day

    1a. Cable Triceps Pushdowns 6 x 30, 25, 20, 20, 25, 30 Reps
    70x30
    80x25
    90x20
    90x22
    80x25
    60x30

    1b. Standing Dumbbell Biceps Curl 6 x 20, 15, 10, 10, 15, 20 Reps
    20x20
    25x15
    30x10
    30x10
    25x15
    20x20

    2a. Barbell Skull-Crushers 6 x 30, 25, 20, 20, 25, 30 Reps
    40x27
    40x25
    40x23
    40x20
    40x20
    40x22

    2b. Cable One-Arm Preacher Curls 6 x 20, 15, 10, 10, 15, 20 Reps
    20x25
    25x15
    30x9
    25x9
    20x13
    15x17

    3. Cross-Body Sit-Ups: 3 sets
    22
    22
    22

    4. Bosu Ball Crunches: 4 sets
    12
    12
    10
    10

    5. Pull-Ups: 6 sets
    5
    5
    5
    5
    4
    4

    ---

    01/17/2018 - Wednesday Night
    Cardio
    Flag Football

    One Indoor Flag Football League Game: 60 minutes

    ---

    01/18/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #33
    Upper Back & Calves Day

    1. Pull-Ups 8 x Failure
    6
    6
    6
    5
    5
    4
    4
    4

    2. T-Bar Rows 6 x 20, 15, 10, 10, 15, 20 Reps
    45x20
    70x15
    100x10
    105x10
    70x15
    45x20

    3. Seated Plate Machine Row 6 x 20, 15, 10, 10, 15, 20 Reps
    180x20
    230x14
    250x10
    250x9
    180x15
    180x15

    4. Standing Dumbbell Shrugs 6 x 30, 20, 10, 10, 20, 30 Reps
    50x30
    65x20
    110x10
    110x10
    65x20
    50x30

    5. Seated Calf Raise 6 x 30, 20, 10, 10, 20, 30 Reps
    55x30
    90x20
    135x10
    135x10
    90x20
    45x30

    ---

    01/18/2018 - Thursday Night
    Cardio
    Volleyball

    One Indoor Volleyball League Match: 50 minutes

    ---

    01/19/2018 - Friday
    Freestyle Routine
    Lift
    Chest, Delts, and Abs Day

    Bench Press: 6 sets
    135x15
    185x13
    225x10
    225x8
    225x7
    225x8

    Resistance Band Lateral Walk With Squat Between Steps: 3 sets
    20
    20
    20

    Decline Cross-Body Sit-Ups: 4 sets
    14
    16
    16
    16

    Barbell One-Arm Side Delt Raise: 4 sets
    30x12
    30x12
    20x15

    Cable Crossover: 3 sets
    30x14
    30x14
    30x13

    Bosu Ball Crunches: 2 sets
    11
    11

    Pull-Ups: 3 sets
    5
    5
    4

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Kaged Muscle Pre-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Hello, everybody! Another week is in the books.
    Groin is getting better. Still sore, but not near as painful as last week.
    I'm very sore this week. The DTP scheme of this week's lifts definitely hit me.
    I was disappointed with my bench press number on Friday. Haven't benched in a while, due to the programs I'm following.
    I was sore in multiple areas, and did not have a spotter. Hoping that's what kept my reps lower than normal.
    Hit the back hard this week. Pull-ups went a little better than last week.
    I have my company Christmas Party tonight. Have a great weekend, all!

    ---

    Originally Posted by pastorpritch View Post
    Good looking week man, nice work - looks like a nice program to get some blood to those muscles

    Sorry to see about your man area, hope you heal up quick
    Thank you very much for dropping by, Pastor Pritch!!

    Originally Posted by jwtiger69 View Post
    Just wanted to do a drive by! Once again I struggle to keep up with everything even my own log. Hope all is well!
    Hey Justin! Thanks a lot for stopping by!

    Originally Posted by NoCarbsNoSugar View Post
    Very nice job on the push-ups!
    Thank you very much, Flo! Not nearly as impressive as your push-up work for the year. :P
    Bowser
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  11. #1541
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
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    Hi Bow,

    Your pull-up numbers are getting bigger.
    Mine are, uh, at zero for the year.
    Looks like you are getting stronger on that exercise every time.

    Wait ... you were disappointed with this?

    Bench Press: 6 sets
    135x15
    185x13
    225x10
    225x8
    225x7
    225x8
    What are your "better" numbers on the bench?

    Your workouts are looking great.
    Are you getting them from Gethin's website or are you using the All Access here on bb.com?
    February Bodybuilding.com Signature Super-Stack Log:
    https://forum.bodybuilding.com/showthread.php?t=175339831

    Ongoing 9-Item Bodybuilding.com Signature Review Thread:
    https://forum.bodybuilding.com/showthread.php?t=175339881
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  12. #1542
    Neighborhood Watch Patrol OfficerJimLahey's Avatar
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    OfficerJimLahey is online now
    Originally Posted by bbowsh54 View Post
    Bowser's 2017 Push-Up Final Update

    12/26
    +72

    12/27
    +85

    12/28
    +97

    [Adding 254 to previous total.]

    2017 Individual Total: 10,809
    Hey, buddy! Solid 2017 numbers! This post is 4 years after you started the log, wild!
    "My observation is that whenever one person is found adequate to the discharge of a duty... it is worse executed by two persons, and scarcely done at all if three or more are employed therein." George Washington


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  13. #1543
    Neighborhood Watch Patrol OfficerJimLahey's Avatar
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    looks like i killed a 4 yr strong thread. whoopsy.
    "My observation is that whenever one person is found adequate to the discharge of a duty... it is worse executed by two persons, and scarcely done at all if three or more are employed therein." George Washington


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  14. #1544
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    bbowsh54 is offline
    01/22/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #37
    Chest & Shoulders Day

    1. Flat Dumbbell Press 3 x 30, 20, 10 Reps
    45x30
    60x20
    100x8

    2. Incline Cable Flyes 3 x 10, 15, 20 Reps
    30x10
    30x20
    20x30

    3. Decline Dumbbell Press 3 x 30, 20, 10 Reps
    45x30
    60x20
    80x12

    4. Cable Crossover Fly 4 x 10, 15, 20, 30 Reps
    50x10
    50x20
    30x30

    5. Chest-Supported Front Barbell Raises 3 x 30, 20, 10 Reps
    20x30
    40x20
    60x10

    6. Incline Front Dumbbell Raises 3 x 10, 15, 20 Reps
    15x10
    15x20
    10x30

    7. Bent-Over Rear Delt Flyes 3 x 30, 20, 10 Reps
    10x30
    20x20
    30x10

    8. Chest-Supported Rear Delt Dumbbell Flyes 3 x 10, 15, 20 Reps
    25x10
    15x20
    5x30

    9. Standing Dumbbell Lateral Raise 3 x 30, 20, 10 Reps
    15x30
    20x20
    30x10

    10. Seated Side Lateral Dumbbell Raises 3 x 10, 15, 20 Reps
    15x10
    15x15
    15x20

    11. Pull-Ups: 4 sets
    6
    5
    6
    5

    ---

    01/22/2018 - Monday Night
    Cardio
    Basketball

    One Basketball City League Game: 50 minutes

    ---

    01/23/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #38
    Triceps and Biceps Day

    1. Preacher Curls 3 x 30, 20, 10 Reps
    30x30
    60x19
    80x10

    2. Triceps Rope Pressdown 3 x 10, 15, 20 Reps
    80x10
    80x15
    60x20

    3. Reverse-Grip Cable Triceps Extensions 3 x 30, 20, 10 Reps
    70x30
    100x20
    130x10

    4. Reverse-Grip Cable Biceps Curl 3 x 20, 25, 30 Reps
    60x20
    50x25
    30x30

    5. Barbell Drag Curl 3 x 30, 20, 10 Reps
    40x30
    60x20
    70x8

    6. Close-Grip Bench Press 3 x 20, 25, 30 Reps
    100x20
    80x25
    70x30

    7. Incline Overhead Dumbbell Extensions 3 x 30, 20, 10 Reps
    40x25
    40x20
    55x10

    8. Barbell Spider Curls 3 x 20, 25, 30 Reps
    30x20
    30x25
    20x30

    9. Pull-Ups: 4 sets
    6
    5
    5
    4

    10. Decline Cross-Body Sit-Ups: 2 sets
    16
    18

    ---

    01/24/2018 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 50 minutes

    Pull-Ups: 5 sets
    7
    6
    6
    6
    5

    Bosu Ball Crunches: 4 sets
    11
    9
    7
    7

    ---

    01/25/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #40
    Upper Back & Calves Day

    1. Bent-Arm Barbell Pullover 3 x 30, 20, 10 Reps
    40x30
    60x20
    80x10

    2. Straight-Arm Dumbbell Pullover 3 x 20, 25, 30 Reps
    50x20
    50x25
    35x30

    3. Straight-Arm Pulldown 3 x 30, 20, 10 Reps
    50x30
    80x20
    110x10

    4. Lat Pulldown 3 x 20, 25, 30 Reps
    140x20
    120x25
    100x30

    5. Standing Dumbbell Shrugs 6 x 30, 20, 10, 20, 25, 30 Reps
    45x30
    60x20
    105x10
    60x20
    50x25
    50x30

    6. Seated Calf Raise 3 x 30, 20, 10 Reps
    55x30
    80x20
    115x10

    7. Standing Barbell Calf Raises 3 x 20, 25, 30 Reps
    80x20
    80x25
    70x30

    8. Pull-Ups: 2 sets
    5
    5

    ---

    01/25/2018 - Thursday Night
    Cardio
    Volleyball

    One Indoor Volleyball League Match: 50 minutes

    ---

    01/26/2018 - Friday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 65 minutes

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Kaged Muscle Pre-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Greetings, everyone!
    Sorry that I have to post a single summary of my entire week from last week. Been swamped at work!
    Busy is good.
    Been grinding. Loving the second time through on this program.
    I had a bit of a headache during Thursday's lift, but powered through. My calves we very sore form the standing barbell raises that I did from a platform.
    One more regular season basketball game tonight before the year-end tournament!
    Have a strong week, all!

    ---

    Originally Posted by NoCarbsNoSugar View Post
    Hi Bow,

    Your pull-up numbers are getting bigger.
    Mine are, uh, at zero for the year.
    Looks like you are getting stronger on that exercise every time.

    Wait ... you were disappointed with this?

    What are your "better" numbers on the bench?

    Your workouts are looking great.
    Are you getting them from Gethin's website or are you using the All Access here on bb.com?
    Hey Flo! Thanks for dropping in!
    I am getting the workout's from Gethin's Website. I don't feel I'll ever need to pay for workout plans, as there are SO MANY free programs available online.
    https://www.kagedmuscle.com/blogs/8-...ner/day-44-hct

    Here is one of my bench press session from the end of October:
    Bench Press: 7 sets
    135x14
    185x12
    225x13
    245x9
    245x7
    245x7
    245x6

    However, I had a spotter, and it was early in the week. I wasn't very sore that day.
    Hope all is well, buddy! I'll be stopping by your log shortly.

    Originally Posted by OfficerJimLahey View Post
    Hey, buddy! Solid 2017 numbers! This post is 4 years after you started the log, wild!
    What is up, Officer Jim?!? Great to hear from you!

    Originally Posted by OfficerJimLahey View Post
    looks like i killed a 4 yr strong thread. whoopsy.
    Hahaha... No one can kill this log, my good sir.
    Bowser
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    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  15. #1545
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    Bowser's 2018 Pull-Up Log

    01/03
    +7

    01/04
    13

    01/08
    +7

    01/09
    +8

    01/10
    +16

    01/11
    +12

    01/12
    +15

    01/15
    +28

    01/16
    +27

    01/17
    +28

    01/18
    +40

    01/19
    +14

    01/22
    +15

    01/23
    +20

    01/24
    +30

    01/25
    +10

    [Adding 290 to previous total.]

    2018 Individual Total: 290
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  16. #1546
    Powered by Reese's Puffs anandagirl's Avatar
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    Hey B!!!
    Proud member of Team Ogre. That's Ms. Ogre to you! ;)

    IG: anandagirl
    YouTube: https://www.youtube.com/user/therealanandagirl
    Cutting Flexible Dieting... oh never mind. Food Diary: www.myfitnesspal.com/food/diary/dipitie
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  17. #1547
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
    Join Date: Mar 2015
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    NoCarbsNoSugar is online now
    Hi Bow,

    Awesome Bench numbers, if ya ask me!
    This skinny boy is still struggling to hit 200lbs. So far I’ve done a 195lbsX4ish but I am staying with lower numbers so I can get more reps/sets in.

    Gethin’s programs look awesome.
    I knew they were free on his website.
    I was just wondering if you got All Access here.

    Always great to read your log.
    Awesome work on the pullups!
    February Bodybuilding.com Signature Super-Stack Log:
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  18. #1548
    Neighborhood Watch Patrol OfficerJimLahey's Avatar
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    Originally Posted by bbowsh54 View Post
    What is up, Officer Jim?!? Great to hear from you!


    Hahaha... No one can kill this log, my good sir.
    I know this log will go on for quite a while! I finally put a rack in my basement and am working on adding some more equipment slowly. Less variety but no longer feeling frustrated by the local gyms and standard issues...curls in the squat racks, people sitting on machines on their phone, etc.

    So, since it's been 4 years since the log started how much have your goals/expectations change since the start?
    "My observation is that whenever one person is found adequate to the discharge of a duty... it is worse executed by two persons, and scarcely done at all if three or more are employed therein." George Washington


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  19. #1549
    Never give up ✘ whatevergirl's Avatar
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    Great pull up workout, awesome!

    Happy Saturday, may your weekend be filled with good things!
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  20. #1550
    Registered User pastorpritch's Avatar
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    Awesome progress on those pull ups!
    2018 #250K Challenge Thread: https://forum.bodybuilding.com/showthread.php?t=175267541
    Journal: http://forum.bodybuilding.com/showthread.php?t=167114151
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  21. #1551
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    01/29/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #44
    Chest & Shoulders Day

    1a. Incline Dumbbell Fly 20, 15, 10, 10, 15, 20 Reps
    25x20
    35x15
    50x10
    50x10
    40x15
    30x20

    1b. Decline Dumbbell Press 20, 15, 10, 10, 15, 20 Reps
    45x20
    60x15
    75x10
    75x10
    60x15
    45x20

    2a. Machine Seated Chest Press 20, 15, 10, 10, 15, 20 Reps
    90x20
    90x15
    110x10
    130x10
    90x15
    70x20

    2b. Pec Deck Fly 20, 15, 10, 10, 15, 20 Reps
    70x20
    90x15
    110x10
    130x10
    90x15
    70x20

    3a. Barbell Upright Row 20, 15, 10, 10, 15, 20 Reps
    40x20
    60x15
    80x10
    80x10
    60x15
    30x20

    3b. Front Dumbbell Raises 20, 15, 10, 10, 15, 20 Reps
    30x20
    40x15
    50x10
    50x10
    40x15
    30x20

    4a. Barbell Behind-the-Neck Press 20, 15, 10 Reps
    30x20
    60x14
    70x8

    4b. Seated Side Lateral Raise 20, 15, 10 Reps
    15x20
    20x15
    25x10

    5. Pull-Ups: 6 sets
    6
    6
    5
    5
    5
    5

    ---

    01/29/2018 - Monday Night
    Cardio
    Basketball

    One Basketball City League Game: 50 minutes

    ---

    01/30/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #45
    Triceps, Abs, and Biceps Day

    1a. Cable Triceps Pushdown 20, 15, 10, 10, 15, 20 Reps
    70x20
    100x15
    130x10
    140x10
    110x15
    80x20

    1b. Cable Biceps Curl 20, 15, 10, 10, 15, 20 Reps
    60x20
    80x14
    90x10
    90x10
    70x14
    40x20

    2a. Machine Triceps Extension 20, 15, 10, 10, 15, 20 Reps
    30x20
    50x15
    90x10
    90x10
    50x15
    30x20

    2b. Machine Preacher Curl 20, 15, 10, 10, 15, 20 Reps
    50x20
    70x15
    90x12
    110x10
    90x14
    50x20

    3a. Standing Barbell Curl 20, 15, 10, 10, 15 Reps
    40x20
    40x15
    60x10
    60x10
    40x15

    3b. Machine Dip 20, 15, 10, 10, 15, 20 Reps
    50x20
    70x15
    110x10
    110x10
    70x15
    50x20

    4. Cross-Body Sit-Ups: 5 sets
    22
    22
    22
    24
    24

    5. Pull-Ups: 5 sets
    6
    5
    5
    5
    4

    ---

    01/31/2018 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 60 minutes

    Pull-Ups: 3 sets
    8
    6
    6

    ---

    02/01/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #47
    Upper Back & Calves Day

    1a. Lat Pulldown 20, 15, 10, 10 Reps
    150x20
    170x15
    180x10
    180x10

    1b. Seated Plate Machine Row 20, 15, 10, 10, 15, 20 Reps
    180x20
    230x15
    280x10
    280x10
    230x15
    180x18

    2a. Bent-Over Barbell Row 20, 15, 10, 10, 15, 20 Reps
    65x20
    95x15
    115x10
    115x10
    95x15
    95x18

    2b. Behind-the-Neck Pulldown 20, 15, 10, 10, 15, 20 Reps
    110x20
    120x15
    130x10
    100x10
    100x15
    100x20

    3. Seated Calf Raise 3 x 20, 15, 10 Reps
    55x20
    90x15
    115x10

    4. Barbell Standing Calf Raises 3 x 10, 15, 20 Reps
    90x12
    90x15
    80x20

    5. Pull-Ups: 5 Sets
    5
    6
    5
    5
    5

    ---

    02/01/2018 - Thursday Night
    Cardio
    Volleyball

    One Indoor Volleyball League Match: 50 minutes

    ---

    02/02/2018 - Friday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 70 minutes

    Pull-Ups: 4 sets
    7
    7
    6
    6

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Multivitamin - 2 gummies of Welby MultiVite
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Kaged Muscle Pre-Kaged
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 3 capsules of SNAC Nutrition ZMA

    ---

    Workout Notes
    Greetings, all! Another solid week is in the book
    I got a solid amount of basketball in last week.
    Our team is the #3 seed in the year-end tournament. We get a bye this week (tonight.)
    Our first tourney game will be next Monday.
    Pull-ups are coming along a little better.
    I will be out of town on Thursday and Friday this week.
    Aiming to lose five pounds this February, going to be tough after that Super Bowl Party cheat-fest. :/
    Have a wonderful week, everyone!

    ---

    Originally Posted by anandagirl View Post
    Hey B!!!
    Hey, anandagirl! Thanks for stopping by!

    Originally Posted by NoCarbsNoSugar View Post
    Hi Bow,

    Awesome Bench numbers, if ya ask me!
    This skinny boy is still struggling to hit 200lbs. So far I’ve done a 195lbsX4ish but I am staying with lower numbers so I can get more reps/sets in.

    Gethin’s programs look awesome.
    I knew they were free on his website.
    I was just wondering if you got All Access here.

    Always great to read your log.
    Awesome work on the pullups!
    Thank you, Flo!! Nope, I probably won't purchase all access, haha. :P How about you? Following a specific program these days? Hope you're loving your new splits!.

    Originally Posted by OfficerJimLahey View Post
    I know this log will go on for quite a while! I finally put a rack in my basement and am working on adding some more equipment slowly. Less variety but no longer feeling frustrated by the local gyms and standard issues...curls in the squat racks, people sitting on machines on their phone, etc.

    So, since it's been 4 years since the log started how much have your goals/expectations change since the start?
    Hey, Officer Jim!! Having a bit of a home gym in the basement sounds awesome! Very convenient!
    My goals are likely more realistic these days. My expetations are hopefully a little more knowledgeable.
    I battle "yo-yo'ing" with my diet and weight throughout the year. However, I generally hit a new "low" in terms of weight each year.
    I'm attempting to set a new goal outside of my comfort zone each year. This year, it's pull-ups. I hope it keeps me motivated to keep the weight off, and turn a weakness into a strength.
    Hope all is well, sir!

    Originally Posted by whatevergirl View Post
    Great pull up workout, awesome!

    Happy Saturday, may your weekend be filled with good things!
    Thank you so much, WEG!! Thanks for dropping by.

    Originally Posted by pastorpritch View Post
    Awesome progress on those pull ups!
    Thanks a lot, Pastor Pritch!!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  22. #1552
    Don't Worry Be Happy NoCarbsNoSugar's Avatar
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    NoCarbsNoSugar is online now
    Originally Posted by bbowsh54 View Post
    Thank you, Flo!! Nope, I probably won't purchase all access, haha. :P How about you? Following a specific program these days? Hope you're loving your new splits!.
    Not thinking about purchasing All Access, either.
    Doing just fine with my current routine.
    Doing Chest > Back > Legs/Abs > Shoulders > Arms, and liking it a lot.
    February Bodybuilding.com Signature Super-Stack Log:
    https://forum.bodybuilding.com/showthread.php?t=175339831

    Ongoing 9-Item Bodybuilding.com Signature Review Thread:
    https://forum.bodybuilding.com/showthread.php?t=175339881
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  23. #1553
    Registered User JohnButz's Avatar
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    Excellent week that you put in Bow! Best of luck in the tournament!
    http://agelessshred.com/
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  24. #1554
    Registered User pastorpritch's Avatar
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    Strong work this week man, and nice volume

    Good luck with the basketball fun, and I'm sure with all that playing you'll have no problem getting that 5lbs off
    2018 #250K Challenge Thread: https://forum.bodybuilding.com/showthread.php?t=175267541
    Journal: http://forum.bodybuilding.com/showthread.php?t=167114151
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  25. #1555
    Registered User Partyrocking's Avatar
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    Good luck in your tournament!
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    USAPL Raw New Jersey Record Holder Squat, Deadlift (as of 7/30/16)
    Goals: 365/200/425
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  26. #1556
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    bbowsh54 is offline
    02/05/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #51
    Chest & Shoulders Day

    1. Incline Dumbbell Fly & Press Combo 5 x 30, 25, 20, 15, 10 Reps
    30x30
    30x25
    35x20
    40x15
    50x10

    2. Decline Dumbbell Fly & Press Combo 5 x 10, 15, 20, 25, 30 Reps
    50x10
    50x15
    40x20
    35x25
    30x30

    3. Front Dumbbell Raise & Press Combo 5 x 30, 25, 20, 15, 10 Reps
    10x30
    10x25
    10x20
    15x15
    25x10

    4. Chest-Supported Rear Delt Raises 5 x 10, 15, 20, 25, 30 Reps
    25x10
    25x15
    20x20
    15x25
    10x30

    5. Pull-Ups: 10 sets
    6
    6
    6
    5
    5
    4
    4
    4
    4
    4

    ---

    02/06/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #52
    Triceps, Abs, and Biceps Day

    1. Seated Incline Rope Triceps Pushdown 5 x 30, 25, 20, 15, 10 Reps
    50x30
    50x25
    60x20
    70x15
    80x10

    2. Decline Barbell Triceps Skullcrusher 5 x 10, 15, 20, 25, 30 Reps
    70x10
    60x15
    40x20
    40x25
    40x30

    3. High-Pulley Cable Curls 5 x 30, 25, 20, 15, 10 Reps
    50x30
    60x25
    70x20
    90x15
    110x10

    4. Seated Dumbbell Curls 5 x 10, 15, 20, 25, 30 Reps
    35x10
    30x15
    20x20
    15x25
    15x30

    5. Decline Cross-Body Sit-Ups: 4 sets
    20
    20
    20
    20

    6. Bosu Ball Crunches: 3 sets
    12
    12
    10

    7. Pull-Ups: 6 sets
    6
    6
    6
    5
    5
    4

    ---

    02/07/2018 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 60 minutes

    Pull-Ups: 4 sets
    6
    6
    5
    6

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
    --Pre-Workout--
    Pre-Workout - 1 scoop of APS Nutrition Mesomorph
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 3 capsules of SNAC Nutrition ZMA

    ---

    Workout Notes
    Greetings, everyone! Had some solid lifts to start the week.
    I'm heading out of town tomorrow morning. Not sure if my hotel has a gym.
    I will update next chance I get.
    Happy Training, all. Have a strong week!

    ---

    Originally Posted by NoCarbsNoSugar View Post
    Not thinking about purchasing All Access, either.
    Doing just fine with my current routine.
    Doing Chest > Back > Legs/Abs > Shoulders > Arms, and liking it a lot.
    Hey Flo!! Love those splits! Happy Training, man!

    Originally Posted by JohnButz View Post
    Excellent week that you put in Bow! Best of luck in the tournament!
    Thank you, John! Happy Training, thanks for dropping by, sir!

    Originally Posted by pastorpritch View Post
    Strong work this week man, and nice volume

    Good luck with the basketball fun, and I'm sure with all that playing you'll have no problem getting that 5lbs off
    Thank you very much, Pastor Pritch! Going to have to practice some willpower on vacation!

    Originally Posted by Partyrocking View Post
    Good luck in your tournament!
    Thank you so much, Partyrocking! Thanks for dropping in..!
    Bowser
    Free Agent

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  27. #1557
    Powered by Reese's Puffs anandagirl's Avatar
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    Still killing it!
    Proud member of Team Ogre. That's Ms. Ogre to you! ;)

    IG: anandagirl
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    Cutting Flexible Dieting... oh never mind. Food Diary: www.myfitnesspal.com/food/diary/dipitie
    Accountability Journal: http://forum.bodybuilding.com/showthread.php?t=171177361
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  28. #1558
    Registered User jwtiger69's Avatar
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    jwtiger69 is online now
    Man I get so behind on updates in this place... Other than training what is new? Looks like you are still playing a lot of basketball. That is awesome!
    Free Agent...

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    Log: https://forum.bodybuilding.com/showthread.php?t=174218701&p=1508128561#post1508128561
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  29. #1559
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
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    bbowsh54 is offline
    02/12/2018 - Monday
    Gethin's Eight-Week Hardcore Trainer
    Lift #2
    Chest & Shoulders Day

    1. Dumbbell Chest Press (Double Dropset) 3x10/10/10
    Warm-Up 50x17
    80x10 / 60x10 / 35x10
    80x10 / 60x10 / 35x10
    80x10 / 60x10 / 35x10

    2a. Incline Cable Fly 3x12 Reps
    20x12
    25x12
    30x12

    2b. Dumbbell Floor Press 3x12 Reps
    55x12
    55x12
    55x12

    3a. Decline Dumbbell Fly 3x12 Reps
    35x12
    40x12
    45x12

    3b. Pushups 3xFailure
    15
    13
    12

    4a. Alternating Barbell Military Press 3x12 Reps
    80x12
    80x12
    80x12

    4b. Upright Cable Rows 3x12 Reps
    110x12
    130x12
    130x12

    5a. Cable Side Raise 3x12 Reps
    20x12
    20x12
    20x12

    5b. Cable Front Raise 3x12 Reps
    20x12
    20x12
    20x12

    6a. Bent-Over Cable Rear Delt Raise 3x10 Reps
    20x10
    30x10
    30x10

    6b. Standing Rope Face-Pulls 3x10 Reps
    110x10
    120x10
    130x10

    Pull-Ups: 3 sets
    5
    5
    6

    ---

    02/12/2018 - Monday Night
    Cardio
    Basketball

    One Basketball City League Game: 50 minutes

    ---

    02/13/2018 - Tuesday
    Gethin's Eight-Week Hardcore Trainer
    Lift #5
    Upper Back & Calves Day

    1. Lat Pulldown 3 Sets x 10 Reps
    (Warm-Up) 140x17
    180x10
    200x10
    200x10

    2a. Pull-Ups 3xFailure
    7
    6
    6

    2b. Rope Lat Pulldowns 3x10 Reps
    180x10
    200x10
    200x10

    3. Single-Arm Dumbbell Row 3x10 Reps
    60x10
    70x10
    80x10

    4a. Dumbbell Pullovers 3x15 Reps
    60x15
    60x15
    60x15

    4b. Standing Dumbbell Shrugs 3x15 Reps
    (Warm-Up) 60x17
    105x15
    110x15
    110x15

    5. Seated Calf Raise 5 Sets x 20 Reps
    90x20
    90x20
    100x20
    110x20
    120x18

    6. Additional Pull-Ups: 2 sets
    5
    5

    ---

    02/14/2018 - Wednesday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 65 minutes

    Pull-Ups: 5 sets
    7
    6
    6
    6
    5

    ---

    02/15/2018 - Thursday
    Gethin's Eight-Week Hardcore Trainer
    Lift #3
    Triceps and Biceps Day

    1a. Reverse-Grip Cable Tricep Pushdown 3x12 Reps
    80x14
    100x12
    130x12

    1b. Cable Overhead Tricep Extension 3x12 Reps
    70x13
    100x12
    110x11

    2a. Overhead Rope Extensions 3x10 Reps
    80x12
    100x11
    100x11

    2b. Single-Arm Rope Kickbacks 3x10 Reps
    40x10
    40x10
    40x10

    3. Close-Grip Pushups 3xFailure
    15
    15
    15

    4a. EZ-Bar Spider Curls 3x10 Reps
    65x12
    65x12
    65x12

    4b. Standing EZ-Bar Curls (narrow grip) 3x10 Reps
    65x10
    65x10
    65x10

    5a. Reverse-Grip Dumbbell Curls 3x10 Reps
    25x10
    30x10
    30x10

    5b. Hammer Curls 3x10 Reps
    35x10
    35x10
    40x10

    6a. Lying Cable Curls 3x10 Reps
    80x10
    80x12
    80x12

    6b. Standing Cable Curls 3x10 Reps
    80x10
    80x10
    80x10

    7. Pull-Ups: 4 sets
    5
    5
    5
    5

    ---

    02/15/2018 - Thursday Night
    Cardio
    Volleyball

    Two Indoor Volleyball League Matches: 105 minutes

    ---

    02/16/2018 - Friday
    Cardio
    Basketball

    Five Games of Full-Court Basketball to 15: 60 minutes

    Pull-Ups: 4 sets
    8
    7
    6
    6

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
    --Pre-Workout--
    Pre-Workout - 1 scoop of APS Nutrition Mesomorph
    --Post-Workout--
    Protein - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 3 capsules of SNAC Nutrition ZMA

    ---

    Workout Notes
    One more week of February 2018 is in the books. Had a pretty successful week, last week.
    Pull-ups are coming along slowly. Made my chest and traps nice and sore last week. (Those two muscle groups stuck out.)
    We knocked off the #1 seed in volleyball last week, so we are still alive. We play this week, and it will be the last week of the season no matter what.
    One match away from the championship.
    I had another terrible "cheat weekend." I need to keep my diet very clean this week. Did some nice meal prep yesterday!
    Have a wonderful week, everyone!!

    ---

    Originally Posted by anandagirl View Post
    Still killing it!
    Thank you very much, Anandagirl!

    Originally Posted by jwtiger69 View Post
    Man I get so behind on updates in this place... Other than training what is new? Looks like you are still playing a lot of basketball. That is awesome!
    Hey Justin! Love me some basketball. Actually, just ordered some new Bball shoes this weekend. Old pair was digging into the inner-back area by my heal on the left leg, by my Achilles tendon. You follow the NBA at all? Exciting season! Take care, sir!
    Bowser
    Free Agent

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  30. #1560
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Bowser's 2018 Pull-Up Log

    01/29
    +32

    01/30
    +25

    01/31
    +20

    02/01
    +26

    02/02
    +26

    02/05
    +48

    02/06
    +32

    02/07
    +23

    02/12
    +16

    02/13
    +29

    02/14
    +30

    02/15
    +20

    02/16
    +27

    [Adding 354 to previous total.]

    2018 Individual Total: 644
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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