Building the perfect beast

[Mizzarler]

whats up everyone decided to log my training on here

my stats are
30 y/o
5'10
186-188 gym wt
been training off and on 13 years, recently 3 months back after a year lay off, numbers coming back nicely

---------------------------
main goal is strength while staying as lean and athletic as possible

my current routine is a push/pull

the number to the right is the number of working sets performed

currently taking 4-5 days off however bc I went hard for 10 weeks and got a lil burned out


incline, push press or close grip 5
seated db press 1
weighted dips 1
overhead extensions 1
pushdowns 1
pause squats 3x3-5 or 5x2
barbell split squats 2
hip abduction 2
laterals 2


weighted pullup 3
barbell row 2
snatch rdl or snatch dl 1-2
cs t bar 2
rope curls and preachers
leg curl 2
ghr 2
weighgted hypers 1
band pullapart 3

1 on 1-2 off

[Mizzarler]

last two sessions

8.8

gym wt 187

pull

weighted pullups (hammer grip)
+125x3
+135x1 (this felt fkn heavy)
+135x1
+115x3

barbell rows (dl first rep from floor)
275x14
275x12
245x17

snatch rdl
275x15

cs t bar 2x

rope curls 2x

ez preachers 2x

lying leg curl 2x

ghr 2x

weighted hypers
2plx25
3pl(135)x12?

band pull aparts 3x
-----------------------------------------
8.10

push

gym wt 186 .5

close grip ( no hand off or wraps)
305x5
305x4
305x4
315x2
315x2

seated db press
100sx8
100sx7

tricep assistannce -

weighted dips
+135 (3 plates)x12
+135 (3 plates)x10

ez overhead extensions seated
125x12
125x10 (45 each side)

pushdowns 1x

pause squats *highbar and beltless ( no knee sleeves)
275x3
295x5
295x5
295x5


barbell split squats
175x8 each leg
175x8 each leg
175x8 each leg

hip abduction 2x

[Mizzarler]

8.16
first session back after nice 5 days off to start new training block

push

gym wt 187

incline
265x3
265x3
275x2
275x2
255x6

seated db press
100sx10

weighted dips
+135 (3 plates)x15

ez overhead extensions
125x15

olympic squats paused (no belt no sleeves)
275x3
315x3
315x3
295x5

split squats
185x8 each leg
185x8 each leg

pushdowns and db laterals 1x each

hip abduction 2x

[Mizzarler]

8.18

gym wt 187

pull

weighted pullups
+135 ( 3plates)x2
x2
x2

barbell rows (from floor)
275x15
295x5
295x5

snatch rdl (from floor)
315x5

cs t bar 2x8

rope curls 4x

lying leg curl
stackx10
x8

ghr
holding 45x12
x12

back extension *squeeze glute at top
3plx20

band pullapart 3x

---------
felt good today

might just go push off pull 2 off to give myself more rest and keep my lower back fresh

[Mizzarler]

8.21

gym wt 187

push

close grip (index beginning of knurling very close grip)
315x5
335x2
335x2
335x1.5 got spot on 2nd
315x4

seated db press
105sx5

weighted dips
4 plates (+180)x5 or 6

seated ez overhead extensions
125x15

olympic pause squats *no belt no sleeves
315x4
315x3
315x3

split squats
185x10
185x10

hip abduction 2x, laterals and pushdown 1x each

------------------
good day

gonna start rotating my squats putting a belt on every other workout and maybe throw in some ssb squats from time to time to alleviate staleness....

[Mizzarler]

8.21

gym wt 187

push

close grip (index beginning of knurling very close grip)
315x5
335x2
335x2
335x1.5 got spot on 2nd
315x4

seated db press
105sx5

weighted dips
4 plates (+180)x5 or 6

seated ez overhead extensions
125x15

olympic pause squats *no belt no sleeves
315x4
315x3
315x3

split squats
185x10
185x10

hip abduction 2x, laterals and pushdown 1x each

------------------
good day

gonna start rotating my squats putting a belt on every other workout and maybe throw in some ssb squats from time to time to alleviate staleness....

[Mizzarler]

8.23

gym wt 189

snatch pulls (no belt, reset each rep)
315x1
365x3
365x3
365x3
315x3

barbell rows (from floor, leeman form)
295x8
295x8

cs t bar 2x

lying leg curl 2x

weighted ghr 2x

back extension 1x (chris hickson form)

rope curls 3x

band pullaparts 3x

[Mizzarler]

changing my routine slightly to lift 3x week and so i only pull once a week a

something like this will be the base of my training

close grip
seated db press, weighted dips, overhead extensions 1xeach
pause squats

off

snatch dl
barbell rows
cs t bar
lying leg curls, ghrs, back extensions, pullaparts and curls

off

incline
weighted pullup or hammer strength pulldown
pause squats ,split squats or leg press

2 off

repeat

[Mizzarler]

8.26

push

gym wt 187.5

incline
275x5
275x5
295x2
295x3
295x3

seated db press
105sx6

weighted dips
4 plx4

overhead extensions
125x16

paused olympic squats *beltless and no sleeves
315x5
315x4
315x3

split squats
185x12
185x12

hip abduction pushdowns and laterals 1-2x each

----------------

elbow feeling better
squat still dogchitttttt but getting better

[Mizzarler]

did pull workout on vacay w my friend didn't record



8.31

push

gym wt 187.5

close grip (index on beginning of knurling v close)
345x2
345x2
335x3
335x2
315x4

seated db press
105sx6 (too heavy) need to go lighter on bench assistance

weighted dips
1x8 again too heavy..

overhead extensions ez bar
1x20 paused and slow

squats beltless
315x7
315x6
315x6

split squats beltless
185x15
225x8

hip abduction pushdowns

---

not bad not great , start of a new training cycle here so only gonna get stronger

[Mizzarler]

9.2

pull

gym wt 187.5

weighted pullups
3 plates (135) x 2
x2
x2

barbell cheat rows (from floor, leeman form)
295x12
295x10
275x15

snatch rdl (from floor)
275x13

cs t bar 2 x

rope curls, lying leg curl ghr and pullaparts

-------------------

gonna prob scrath the snatch rdls and just do conv strance pause rdl mid shin and add some snatch power shrugs

[Mizzarler]

9.5

push

gym wt 188.5

incline
275x6
295x3
295x3
295x3
295x3

seated db press
90sx17

paused close grip decline
225x10 (first time doing these so took it easy on them)

overhead ez extensions paused at bttm
105(45 per side) x15 or 16

squats no belt no sleeves
315x8
315x8

split squats no belt
225x14 each leg
225x10 each leg
225x8 el

hip abduction, db laterals, pushdowns blah blah

---------------------

tried the cg paused decline bc poliquin said it's the best tricep movement,

felt really good paused but need a hand off because it's in a weird position

id put it on par with dips and even better if you wanna isolate triceps more even more than an upright dip in my opinion

[Mizzarler]

9.7

gym wt 189

weighted pullup (hammer grip)
+3 plates (135)x3
x3
x3

cheat barbell rows (from floor, leeman form)
295x15
315x8
315x5

paused rdl mid shin (from floor)
225x15 real slow first time doing these felt good

cs t bar 2x

biceps

ssb squats no belt no sleeves
205x10
225x10

lying leg curl 1x

ghr 2x

band pullaparts

---------

went light on the rdl and squatr

decided I should be squatting every session like it felt good

[Mizzarler]

9.10

gym wt 189

close grip bench (index beginning of knurling v close)
345x2
345x2
355x1
335x3
335x3

seated db press full rom
95x12

close grip decline paused
275x6

overhead seated ez extensions paused
1x

squats (no belt no sleeves)
315x10
315x10 fk yesssss

split squats/rev lunge
225x15 each leg , almost died outta breath
245x8 el
245x8 el

hip abduction, some pushdowns blah blah

-----------
might up the volume on my assistance 1-2 working sets still debating

ass is getting legit huge, catchin girls mirin left and right tbh

[Mizzarler]

9.12

gym wt 188

weighted pullups
+145x1
+145x1
+135x3 (3 pl)

cheat barbell rows (from floor, leeman form)
315x10
315x8
315x6 , stupid will do a 10-20 set on last set from now on this felt pointless for rows

rdl slow (from floor)
275x15

cs t bar 2x

ssb squats no belt no sleeves
245 for 3 sets 5-8

ghr 4 sets

biceps

-----------

in a rush in an empty gym bc of hurricane
long drive now
not a bad session tho

[Mizzarler]

9.18

gym wt 189

barbell cheat row (from floor , form better form this time)
315x10
315x8
275x17

ssb squats no belt no sleeves
295x5
295x4
265x8

rdl (from floor)
275x15x2 sets

upper back (cs t bar 2x, pulldowns 2x, band pullaparts)

ghrs 3x

biceps

-----------

trained once out of town for the hurricane but didn't record did some inclines ohp and squats

[Mizzarler]

started my new routine today 3x week

been kinda lazy with the evacuation, first week into my new routine glad to be back training hard again

my new split is like this , the number beside is the number of working sets performed

pretty much two full body days, one bench day


monday
close grip 5-6
volume bench assistance - db press/cg decline , extensions, dips, pushdowns

tuesday
barbell row 3
ssb squat 3
dl variation 3
cs t bar 2
pulldown 2
bis and ghrs



friday
incline 5-6
seated db press 2
squats *buffalo bar or barbell 3
dl or row 2
pulldown 2
rev lunge or paused leg press 2
bis and ghrs/pullthroughs

[Mizzarler]

9.21

gym wt 190

incline
295x3
295x3
295x3
295x3
295x3
295x2

seated db press --all way down
95sx12
90sx15-17?

squats *buffalo bar, no belt no sleeves
325x8-10 for 2 sets
345x5

1 arm db row
120x10 each arm
120x10 ea

pulldowns 2x15-20

paused leg press 3x

rope curls 3x

weighted ghrs 3x

------------------



incline 295 for 5x3 was good needs to be 5x5 or 315 for 5x3 next

squat frequency a lil higher i like it but gotta get used to it, looking foward to movin some decent weight soon on squats

[Mizzarler]

9.25

gym wt 188.5

close grip bench
345x3
345x3
345x2
345x2
315x5
315x5

seated db press (all way down)
95sx12
90sx12

ov extensions ez bar 2x

bw dipsx50

pushdowns 2x

-----------------------
easy workout today just bench

barbell rows ssb squats and rdls tom

I think I'm real close to a 2xbw close grip bench flat backed at 5'10 completely natural

[Mizzarler]

9.26
gym wt 188.5

cheat barbell rows (from floor)
315x12
335x5 huge pr
335x5
275x17

ssb squats *no belt no sleeves (light today)
265x8
265x8
265x8

rdls (from floor)
275x20

db row
120x12 each arm

pulldowns 2x

rope curls and preacher curls

ghrs 3x

[Mizzarler]

9.29
gym wt 189

incline
295x5 (stupid hard af grinder on 5th rep stupid set)
305x2
295x2 lol dead
245x10 easy as hell

squats *buffalo bar no belt no sleeves
325x8
325x8
325x8 joke

cs t bar 2x10-12

rev barbell lunge 2x10-15

biceps and ghrs
---------

i need to chill on these inclines fam , 305 is heavy as hell esp at my bw

flies off my chest but hard to lock out since I use such a narrow grip

will prob do sets of 3x8-10 on this day from now on even tho its horrible for strength I rly jus wanna be safe at my age tbh

275 for 3x10 would be nice on inc

[Mizzarler]

10.2

gym wt 189 (too light need to gain)

close grip bench (1/2 inch from smooth)
355x2
355x2
345x2
315x5

levrone close grip
225x10
225x10

seated db press
90sx17
90sx15

[Mizzarler]

10.3

gym wt 189.5

cheat barbell rows (from floor)
315x12
335x6
335x5
275x20

ssb squats (no belt no sleeves)
245x12
295x5
265x10
265x10

rdl (from floor)
225x thrity something

im in pretty good shape but i almost threw up here

db row
120x15 each arm

pulldown wide grip 1x20

biceps

ghrs 3x20-thrity something reps squeezed

------------
dead

pretty good but I rly need to gain weight

eat3-4x day

i dont count calories but gonna up my first meal on off days from 10 whole eggs to a dozen and add cheese, and instead of 1 cup dry oats with it gonna go a heaping cup

also add some more tblsp of pb throughout the day

if I hit 200 I will obviously be bigger and stronger

time to rest n eat for sat

[Mizzarler]

10.6

incline bench
275x7
315x1
295x5
275x7

squats *buffalo bar no belt no sleeves
325x10
325x10
235x20 tweaked right glute ****

cs t bar 3x12

biceps

ghrs 3x30 something
---------

hopefully its just temporary doesn't hurt and can squat down ok

was supposed to do sumo dl after also but obv couldn't

[Mizzarler]

10.9
gym wt 189.5

close grip (index on kurling)
345x4
345x3
345x2
315x6

levrone close grip
275x4
245x8

seated db press
90sx18
90sx15

[Mizzarler]

10.10
gym wt 190

cheat barbell rows from floor
315x15
365x3 yesss 3 plates felt like paper
335x6
275x22

ssb squats no belt no sleeves
265x12
265x12
295x8
295x8

rdl from floor slow
225x30

db row
120x17 each arm

pd 1x20

ghr 3x30 something squeezed

rope curls

band pullaparts

-------------
sick session but my right glute is still buggin me it became apparent when i deadlifted 365 off the floor for my rows

and my squats were about an inch high today I usually have no depth issues nohomo

gotta be careful

[Mizzarler]

still running my version of naturally enhanced 3xweek focus on glutes,shoulders, yoke, and arms

my glutes and delts are legit huge rn running this, im also easily below 10%

number is number of working sets performed


tuesday
close grip 4
levrone close grip 2
seated db press 2xhigh rep


wednesday
cheat barbell row (from floor) 4
ssb squat 4
rdl (from floor) or db rdl 1-2
upper back- (db row and pd 1-2 each)
prehab-bis ghr rear delts


saturday
incline 4
squats *buffalo bar 3
sumo dl 3
upper back-(cs t bar and pd 1-2 each)
prehab-bis ghrs rear delts

[Mizzarler]

10.13

gym wt 190

incline bench no hand off
275x8
315x2
295x5
295x5

squats *buffalo bar no belt no sleeves
325x12
345x9
345x8-9?

cs t bar 3x

rope curls

ghrs 3x

band pullaparts

—————————

felt pretty good slower decent on squats helped felt more powerful then dive bombing which is how I tweaked it no pulls today will start next sat making sure my right ham/glute is good felt great today however

good session

[Mizzarler]

10.16

gym wt 190

close grip bench (index 1 inch outside smooth)
345x3
345x3
355x1
315x6

levrone close grip
245x10
245x10
225x7-8?

seated db press
90sx14

---------------
idk why but i was tired today

no grinders though and put in some decent work set some small prs

i hate flat bench

[Mizzarler]

10.17

gym wt 190

cheat barbell row leeman form (from floor)
315x16 or 17
365x3
335x7
275x25 or 26

ssb squats no belt no sleeves
295x8
295x8 both below parallel this week
265x13
265x12

rdl from floor no belt
315x12

1 arm db row
120x20 each arm

pd
180x25

rope curls

ghrs 3x30 something squeezed hands behind head

band pullaparts 3 sets

---------------------------------

jus another day in the gym