Reply
Page 14 of 14 FirstFirst ... 4 12 13 14
Results 391 to 420 of 420
  1. #391
    Registered User Plateauplower's Avatar
    Join Date: Apr 2014
    Location: United States
    Age: 39
    Posts: 12,756
    Rep Power: 112156
    Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000) Plateauplower has a reputation beyond repute. Second best rank possible! (+100000)
    Plateauplower is offline
    Good stuff in here. Keep up the good work. Wandered into this section as I get near the end of a 6 month cut...Decided to check some journals. Heard good things about that program, have never run it though.
    Reply With Quote

  2. #392
    Protein Protege TGreggors's Avatar
    Join Date: Jan 2012
    Location: Tennessee, United States
    Age: 26
    Posts: 2,542
    Rep Power: 390
    TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250)
    TGreggors is offline
    Super strong, dude. That program is intense. Big gains have to be in store here
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
    Reply With Quote

  3. #393
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Originally Posted by Plateauplower View Post
    Good stuff in here. Keep up the good work. Wandered into this section as I get near the end of a 6 month cut...Decided to check some journals. Heard good things about that program, have never run it though.
    Originally Posted by TGreggors View Post
    Super strong, dude. That program is intense. Big gains have to be in store here
    Thanks fellas. I don't record every workout, but do my best to update from time to time. Its definitely an intense program and I'm only 3 days in. Its tough finding the actual program with the hypertrophy workouts so I'm making due with watching some of Tim Thibadeau's on YT where he has run the program. I've bench pressed three days straight now because thats what the program entails. Bench 3x weekly, squat 3x weekly, deadlift 2x weekly. I like the PLing style of training because its straightforward with numbers that you have to hit but also some hypertrophy work mixed in.

    Bench, Squat, Lower Hypertrophy

    Bench 3x7 w/ 77.5% of 1RM.

    3x225x7

    Squat

    3x315x7

    Hack Squat 2x8, 3 reps in reserve.

    2x185x8

    Leg Extensions 3x10, 2 reps in reserve

    3x115x10

    Leg Curls 3x10, 2 reps in reserve

    3x80x10
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  4. #394
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Haven't been updating as much or hitting the gym as much. Life's been pretty busy, but things are moving forward.

    Got enrolled for summer classes and got promoted to sales director at my new company. Not bad for a kid who at the beginning of 2018 was unemployed and unenrolled.

    The gf and I are doing very well, having good future talks.

    Left my part time job of waiting tables (hallelujah).

    Gaining valuable job experience and resume builders.

    Numbers are still looking good in the gym.



    I've got a bit more of a consistent schedule now that will allow me time to focus more on the gym and my diet. Not making excuses, just openly admitting that I slacked while other things were going on. I'm wanting to begin the road to a 365 bench, 500 squat, and 600 deadlift.

    Not running Ph3 anymore because I was getting more strength and muscle gains from my old routine.

    I plan on consistently updating every workout in here from now on out.

    My last workout was a deadlift only workout, and for good reason. My AMRAP set fried me to the point of no return.

    Set 1: 135x8
    Set 2: 225x8
    Set 3: 315x5
    Set 4: 365x5
    Set 5: 405x1

    Set 6 AMRAP w/405.
    405x12
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  5. #395
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Just a quick drop in. I've chosen a physique show for July 21st of 2019 that I will be entering. I've only done NANBF in the past, but for medical reasons that I can't openly talk about on here, I can only say that the NANBF is no longer an option. I'm a tad fluffy right now, but I'm not too worried. I'll most likely begin my official prep at about 5 months out, so Feb 3rd.

    Current stats;
    BW - 198-199
    BF% - ~17%

    I don't plan on coming in crazy conditioned, most likely I'll come in around 7-8% bf. I'll most likely need to weigh about 160-165 to get there.

    Max Lifts;
    DL - 550
    Squat - 445
    Bench - 305

    *I'll judge whether to choose classic or men's physique based on how I look as I get leaner. I feel like my hamstrings and gluten could really get me a leg up on some competition and I hate to sacrifice those two things to just do physique. Only time will tell.

    Let's get this ball rolling!




    Hit legs tonight;

    Squat: 4x3, 1 AMRAP w/ 315
    Sets 1-4: 225x3
    (Did 1 rep with 315 to get my CNS fully firing)
    Set 5: 315x15

    Leg Press: 3x20, 3 second negative with 1 second squeeze at top
    Sets 1-3: 300x20

    Holy sh!t balls, these were harder than the 315x15...

    Hack Squat; same rep scheme as before
    Sets 1-3: 95x20

    Leg Curls: 3x8,8,6 6 second negative, 2 second squeeze
    Sets 1-3: 48x6
    Last edited by LoganBrown; 09-15-2018 at 07:54 PM.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  6. #396
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Pull (strength)

    Rack Pulls 6x5,4,3,4,3,2

    Set 1: 585x5
    Set 2: 600x4
    Set 3: 615x3
    Set 4: 605x4
    Set 5: 625x3
    Set 6: 645x2

    May need to find a new gym if I keep increasing my weight on these. Running out of room on the bar.

    Pull-ups 3x10

    Barbell Curls 4x8,8,6,6
    Set 1: 95x8
    Set 2: 95x8
    Set 3: 105x6
    Set 4: 105x6

    Love the feeling of putting up 600+ on rack pulls. Hope to close in on the 1,000lb club in the next 2 years.

    Macros are 250P/375C/55F
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  7. #397
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Push (high volume)

    Bench Press 4x20,15,12,10 ---> 8
    Set 1: 165x20
    Set 2: 175x15
    Set 3: 180x12
    Set 4: 185x10 ---> 135x8

    Decline Hammer strength 3x15
    Set 1: 45(3)x15

    Incline Bench Press 3x15,15,12
    Set 1: 115x15
    Set 2: 115x15
    Set 3: 135x12

    Pec Deck 3x15
    Sets 1-3: 130x15

    Overhead Press 4x20,15,12,10 ---> 8
    Set 1: 75x20
    Set 2: 95x15
    Set 3: 105x12
    Set 4: 115x10 ----> 65x8

    Lateral Raises 3x15,15,12
    Set 1: 35x15
    Set 2: 35x15
    Set 3: 40x12

    Upright Rows 3x10
    Sets 1-3: 135x10

    Reverse Pec Deck 2x15
    Sets 1&2: 100x15

    DB Skullcrushers 4x20,15,12,10
    Set 1: 25x20
    Set 2: 30x15
    Set 3: 30x12
    Set 4: 35x10

    Tricep Pressdowns 3x20,15,12
    Set 1: 120x20
    Set 2: 130x15
    Set 3: 140x12

    Overhead DB extensions 3x12
    Sets 1-3: 30x12

    Tricep Kickbacks 2x12
    Sets 1&2: 10x12

    Solid workout.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  8. #398
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Lower High Volume

    Squat 4x20,15,12,10 ---> 8 ---> 6

    Set 1: 275x20
    Set 2: 295x15
    Set 3: 305x12
    Set 4: 315x10 ---> 225x8 ---> 135x6

    Last set was a killer.

    Leg Press 4x20, 3 second negative
    Sets 1-4: 300x20

    Leg Extensions supersetted with Leg Curls 3x15,15,12
    Set 1-3: Leg Extensions 55lbs, Leg Curls 48lbs.

    Calf Raises 5x20

    Sets 1-5: 135x20

    I'm starting to heavily lean towards doing both classic and men's physique. Last time I dieted down and got single digit body %, I filled out certain poses pretty well such as the front lat spread, back double bicep, ab+thigh, and rear lat spread. This time I diet down I should (hopefully) have 10-12 more lbs of muscle. Men's physique is a surefire thing... Classic? Becoming more likely, but still need to evaluate when I start my cut in either January or February.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  9. #399
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Yesterday was a rest day. My only issue is I'm actually struggling to eat even 3000 cals daily. 2 years ago I was able to clear 3000 cals in one meal, now its hard to put down eggs, bacon, and oatmeal just for breakfast. Thinking about picking up a mass gainer again to help with extra calories.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  10. #400
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    400th thread post and a new PR? I'll take it.

    Pull Strength

    Bent Over Rack Rows (Jeff Alberts style) 6x5,4,3,4,3,2
    Set 1: 225x5
    Set 2: 245x4
    Set 3: 255x3
    Set 4: 255x4
    Set 5: 275x3
    Set 6: 285x2

    Managed to do my last set with no body English whatsoever, so I'll proudly call it a PR. Upwards and onwards to 315.

    Weighted Pull-ups 3x8,8,6
    Set 1: BW+25x8
    Set 2: BW+35x8
    Set 3: BW+45x6

    Barbell Curls 3x8,8,6
    Set 1: 95x8
    Set 2: 105x8
    Set 3: 115x6

    Feeling good, feeling strong, feeling fluffy (why I've posted no pics), and feeling like I'll put on some solid mass over the next 3-4 months before I begin my prep.

    I've been losing some weight on my current macros, so I'll be jumping to 425 carbs and 260 protein while keeping my fats the same. I'm hoping I can be consuming 500+ carbs when I begin prep so my metabolism will be firing.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  11. #401
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Lower Strength

    Squat: 6x5,4,3,4,3,2
    Set 1: 365x5
    Set 2: 375x4
    Set 3: 385x3
    Set 4: 380x4
    Set 5: 390x2 (I was getting ready to complete my third rep when a random guy walks underneath the bar and grabs the P#ssy pad, totally killed my focus)
    Set 6: 405x2

    Deadlift 6x5,4,3,4,3,2
    Set 1: 405x5
    Set 2: 415x4
    Set 3: 425x3
    Set 4: 425x4
    Set 5: 445x3
    Set 6: 455x2

    *My legs were fried from the squats at this point, surprised I was able to even pull 405.

    Calf Raises 3x20 w/ 135

    Lying Leg Curls 3x10,8,6
    Set 1: 60x10
    Set 2: 60x8
    Set 3: 72.5x6

    Leg Extensions 3x10,8,6
    Set 1: 55x10
    Set 2: 70x8
    Set 3: 85x6

    It looks like a short workout but I was in the gym for close to 2.5 hours. I may not have the biggest upper body, but my quads, glutes, and hamstrings WILL be some of the best on stage. I'm focused on bringing up my chest and biceps (like always!), but my legs are developing pretty well and I want to have a strong point on stage rather than being complete but small.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  12. #402
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Push Low Volume

    Bench Press 5x3 explosive
    Sets 1-5: 225x3

    Flat DB Press 4x8,8,6,6
    Set 1: 90x8
    Set 2: 95x8
    Set 3: 100x6
    Set 4: 105x6

    Incline Smith Machine Press 3x10
    Sets 1-3: 185x10

    Decline Bench Press 3x10
    Sets 1-3: 205x10

    Pec Deck 3x12
    Sets 1-3: 150x10

    OHP 5x3 Explosive
    Sets 1-5: 135x3

    Upright Rows 3x10
    Sets 1-3: 155x10

    Lateral Raises 3x10
    Sets 1-3: 40x10

    Reverse Pec Deck 3x15
    Sets 1-3: 100x15

    Tricep Pressdown 3x10
    Sets 1-3: 180x10

    OH Tricep Extensions w/ Rope 3x10
    Sets 1-3: 120x10

    DB Skullcrushers 3x10
    Sets 1-3: 35x10

    Solid Workout. Pushed my carbs to 430, hopefully this gets me back on track.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  13. #403
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Lower Volume Leg Day

    Hack Squat w/ feet together 3x10
    Sets 1-3: 225x10

    Barbell Sumo Squat 3x10
    Sets 1-3: 245x10

    *First time trying these, awkward as hell but really get some good hamstring stretch on them.

    Barbell Split Squat 3x10
    Sets 1-3: 205x10

    Leg Extensions 3x10,10,8
    Sets 1-2: 75x10
    Set 3: 90x10

    Smith Machine Hack Squat 3x8,8,6
    Set 1: 205x8
    Set 2: 225x8
    Set 3: 235x6

    Leg Curls 3x8,8,6
    Sets 1-2: 48x8
    Set 3: 60x6

    Really taking some time to focus on my quads rather than glutes and hams. Don't get me wrong, still hammering them, just needing to balance my legs out. Most people have the opposite issue, but with my football and rugby background, my hamstrings and glutes are arguably my strongest muscle groups whereas my quads have nice separation but just need more size.

    Weight is hanging in the 197-199 range. Gonna keep my macros at 250P/430C/70F for another week and if no upward trend happens, I'll bump my carbs to 460. The goal is start prep in January or February and be maintaining 200-203lbs on 500+ carbs. Never though I'd be 200lbs with abs, but it's a realistic possibility. Abs are pretty blurry, but still can see the top 4.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  14. #404
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Got a body fat test done and measured 16.4% body fat at 203lbs (weighed in the evening), so still in check.

    Crushing every workout. Last night was legs (high volume).

    Squats 4x20,15,12,10 —> 8

    Set 1: 285x20
    Set 2: 295x15
    Set 3: 315x12
    Set 4: 335x10 —> 8

    Single leg Press, same rep scheme.

    Set 1: 300x20
    Set 2: 350x15
    Set 3: 400x12
    Set 5: 450x10 —> 200x8

    Threw up after these. Mark of a good leg day.

    Leg extensions 4x20

    Sets 1-4: 85x20

    Leg curls 4x20

    Sets 1-4: 48x20

    Forcing some growth in these quads.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  15. #405
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Midterm week had me MIA from Wednesday-Fri, but it was a much needed break from the gym. Went in and tore it up today.

    Push High Volume

    Bench Press: 4x20,15,12,10 -> 8
    Set 1: 185x20
    Set 2: 185x15
    Set 3: 195x12
    Set 4: 205x10 -> 135x8

    Hammer Strength Incline Same Rep Scheme
    Set 1: 45+10x20
    Set 2: 45+10(2)x15
    Set 3: 45+25x12
    Set 4: 45(2)x10 -> 45(1)x8

    Dips 3x15,12,10
    Set 1: BWx15
    Set 2: BW+25x12
    Set 3: BW+45x10 -> BWx8

    Cable Flies 3x20
    Sets 1-3: 60x20

    OHP 4x20,15,12,10 -> 8
    Set 1: 95x20
    Set 2: 105x15
    Set 3: 115x12
    Set 4: 115x10 -> 65x8

    Upright Rows 3x15
    Sets 1-3: 125x15

    Lateral Raises on Cable 3x10
    Sets 1-3: 40x10

    Reverse Pec Deck 2x12
    Sets 1-2: 115x20

    Tricep Pressdown 4x20,15,12,10 -> 8
    Set 1: 150x20
    Set 2: 160x15
    Set 3: 160x12
    Set 4: 170x10 -> 120x8

    Overhead Cable Extensions 3x15
    Sets 1-3: 120x15

    Cable Kickback 3x12
    Sets 1-3: 20x12

    Good session today, may have found my saving grace for getting calories in. I hate eating more than 75g fat in a day, so I don't use the peanut butter or olive oil hack that many use to get their calories up. I feel that carbs and protein are better utilized and excess fat is not optimal. With every meal, I've been mixing Gatorade Powder into my water and it allows for easy access to 50 carbs that doesn't fill me up too much. Spread over 4 meals, I'm getting 200 carbs from it so it's doing well.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  16. #406
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Pull High Volume

    Bent sober rows 4x20,15,12,10
    Set 1: 185x20
    Set 2: 195x15
    Set 3: 205x12
    Set 4: 225x10 -> 8

    One Arm Cable Rows 3x15,12,10
    Set 1: 120x15
    Set 2: 140x12
    Set 3: 160x10 -> 100x8

    Underhand Lat Pulldown 3x15,12,10
    Set 1: 262.5x15
    Set 2: 262.5x12
    Set 3: 275x10 -> 225x8

    T-Bar Rows 3x12
    Sets 1-3: 45(2)x12

    Shrugs 4x20,15,12,10
    Set 1: 225x20
    Set 2: 245x15
    Set 3: 255x12
    Set 4: 275x10

    Barbell Curl 4x20,15,12,10
    Set 1: 65x20
    Set 2: 70x15
    Set 3: 70x12
    Set 4: 75x10

    Hammer Curl 3x15,12,10
    Set 1: 35x12
    Set 2: 40x12
    Set 3: 45x10

    Reverse Cable Curl 3x12
    Sets 1-3: 90x12

    Concentration Curl 3x15
    Sets 1-3: 15x15

    Solid workout. Weighing in between 197-200 with a slight hint of abs remaining.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  17. #407
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Lower High Volume

    Squat 4x20,15,12,10 ->8
    Set 1: 295x20
    Set 2: 315x15

    *Went balls to the wall on set 2, lower back felt a tad tweaked so rather than toughing it out I switched to hack squats.

    Set 3: 185x12
    Set 4: 225x10 -> 135x8

    Unilateral Leg Press 4x20,15,12,10 -> 8
    Set 1: 300x20
    Set 2: 350x15
    Set 3: 375x12
    Set 4: 400x10 -> 200x8

    Leg Extension superset with Leg Curls 3x15
    Set 1-3: 85x15 on leg extensions, 60x15 on leg curls

    Leg Abductions 2x15,10
    Set 1: 85x15
    Set 2: 100x10

    Leg Adductions 2x15,10
    Set 1: 85x15
    Set 2: 100x10

    Solid workout. Consistently hitting 315 for double digit reps. 405x10 is a goal for a couple years down the line.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  18. #408
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Will be including an extra rest day from here moving forward. Weight is trending downward from 198-199 to 195-196ish despite carbs being near 500 now. Also feeling a bit more fatigued on a daily basis. Nothing insane, just a tad bit more sluggish. Thinking maybe it isn't so much a metabolism issue as it is just me pushing harder and not recovering to the fullest extent. Never thought I'd see the day where I was near 200 with abs still visible and eating nearly 500 carbs. Hopefully this extra rest day will allow for better recovery and more energy.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  19. #409
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Past few weeks have been super hectic, haven't taken the time to update. Had a bachelor party 2 weekends ago and a wedding where I was best man last weekend. Hit the gym for a couple short sessions last weekend but needless to say, I didn't during the bachelor party.

    Legs

    Squat: 3x5 (was short on time so reverted back to an old style of training)
    Set 1: 365x5
    Set 2: 385x5
    Set 3: 405x4

    Good Mornings 3x8
    Sets 1-3: 225x8

    Leg Extension/Leg Curl Superset 3x15
    Sets 1-3 Leg extension: 70x15
    Sets 1-3 Leg curl: 50x15

    Looked up some State records in powerlifting for Oklahoma and they're definitely achievable if I set my mind to it. 181 would likely be my class and the state record squat is 551, deadlift is 602, and bench press is the high 300's. Won't get the bench press, but deadlift is definitely doable along with the squat. I won't be training on a powerlifting program because my best strength gains have come from simply pushing myself.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  20. #410
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Push Power

    Bench Press 6x5,4,3,4,3,2
    Set 1: 235x5
    Set 2: 245x4
    Set 3: 255x3
    Set 4: 245x4
    Set 5: 255x3
    Set 6: 260x2

    *Will probably up my bench press frequency. It's definitely improved from a year ago, but still nowhere near where I'd like it.

    Cable Crossovers 3x10
    Sets 1-3: 60x10

    Skullcrushers 3x8
    Set 1: 75x8
    Set 2: 95x8
    Set 3: 105x8
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  21. #411
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Pull Low Volume

    Barbell Rows 3x15,12,10 -> 8
    Set 1: 185x15
    Set 2: 205x12
    Set 3: 225x10 -> 8

    Pullups 3x8

    Lat Pulldowns 3x15,12,10 -> 8
    Set 1: 275x15
    Set 2: 290x12
    Set 3: 300x10 -> 225x8

    Shrugs 3x15
    Sets 1-3: 275x15

    *Trying to strengthen my grip, so been doing this double overhand without straps.

    Barbell Curls 3x15,12,10 -> 8
    Set 1: 65x15
    Set 2: 75x12
    Set 3: 85x10 -> 45x8

    Reverse Curls 3x12
    Sets 1-3: 65x12

    Hammer Curls 3x12
    Sets 1-3: 40x12

    Solid workout.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  22. #412
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Push Power

    Bench Press 6x5,4,3,4,3,2
    Set 1: 245x5
    Set 2: 255x4
    Set 3: 260x3
    Set 4: 255x4
    Set 5: 265x3
    Set 6: 275x1

    Pec Deck 3x8
    Sets 1-3: 150x8

    OHP 3x8,6,4
    Set 1: 115x8
    Set 2: 135x6
    Set 3: 145x4

    Lateral Raises on Cable 3x10
    Sets 1-3: 40x10

    Close Grip Bench 3x8
    Sets 1-3: 185x8
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  23. #413
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Pull Low Volume

    Rack Rows 5x3 (explosive)
    Sets 1-5: 225x3

    Pullups 3x8
    Sets 1-3: BWx8

    Lat Pulldowns (close grip, pronated) 3x8
    Sets 1-3: 170x8

    T-bar Rows 3x10
    Sets 1-3: 45(4)x10

    Shrugs 3x10
    Sets1-3: 315x10

    Barbell Curls 3x8,8,6
    Sets 1-2: 95x8
    Set 3: 105x6

    Hammer Curls 3x8
    Sets 1-3: 45x8

    Reverse Curls 3x10
    Sets 1-3: 65x10
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  24. #414
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Lower Volume Legs

    Squat 5x3 (explosive)
    Sets 1-5: 275x3

    Sumo Barbell Squat (kind of a hybrid between low bar squat and sumo squat) 3x8,8,6
    Set 1: 275x8
    Set 2: 315x8
    Set 3: 365x6

    *idk where that 365 came from, but definitely not arguing it

    Split Squat 3x8,8,6
    Set 1: 185x8
    Set 2: 195x8
    Set 3: 225x6

    Leg Extensions 3x8,8,6 dropset 4
    Set 1: 120x8
    Set 2: 135x8
    Set 3: 135x6 -> 85x4

    RDL 3x8,8,6
    Set 1: 275x8
    Set 2: 295x8
    Set 3: 315x6

    Reverse Hack Squat 3x8,8,6
    Set 1: 275x8
    Set 2: 315x8
    Set 3: 365x6

    Standing Single Leg Curl 3x8,8,6 dropset 4
    Set 1: 50x8
    Set 2: 62.5x8
    Set 3: 62.5x8 -> 35x4

    Wasn’t all there mentally today. Was dragging ass pretty bad. Still, that’s no excuse to ease up on the gas. I know the weight I can handle and I know my body pretty well at this point. Just had to grind it out.

    On another note.. Measured my legs and they’re clocking in right above 27 inches with a bit of separation. Not too bad.

    Weight is now hovering right around 200-202, still a slight hint of abs. So that means I’ll probably compete around 165-170ish. Or in other words, 150ish 😅
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  25. #415
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Progress was starting to stall bad on my most recent routine. Time to change things up a bit again after 4-5 months on the old routine. I'm now running Sheiko and love it. 3-4 days in the gym with some heavy, strength-oriented lifting. I've thrown in some extra volume since the routine doesn't include many isolation exercises for the shoulders and biceps. I'm essentially doing full body 3-4x weekly with this, so big change of pace for me.

    Little update on stats.

    Body weight: 197-198 (cut back on food, was feeling too full 24/7 and couldnt even train effectively)
    Bf %: 15-16%
    No progress on the big 3 other than putting up 405 for 2 extra reps on squat.

    Bench Press:
    140x5x1
    170x4x2
    195x3x2
    205x5x5

    Squat:
    205x5x1
    255x5x2
    295x5x5

    Bench Press:
    140x6x1
    175x4x2
    195x4x6

    Barbell Good Mornings:
    185x5x5

    DB Flies:
    55x10x5

    Barbell Curls
    75x5x10

    Lateral Raises 35x5x12

    Overall took me about 2 hours and 45 minutes to complete. Wasn't expecting to be this fatigued by it, but it was tough. Gains incoming.

    On another note, I've made another move to a bigger city. A guy can only handle his hometown for so long before going insane. Talked to my best friend from high school who works at a up-scale gym in OKC. Funny part is is his uncle owns it and I partied hard with both of them a his bachelor party. Got to talking with them about personal training and they offered me a position at the gym. I start Friday and move into my new apartment Friday as well.

    School is going well. Got 2 A's and 2 B's this semester. Enrolled for 18 hours online next semester. Should be set to graduate next fall, hallelujah!
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  26. #416
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Did 34 total sets of deadlift today (but the majority were just doubles and singles). Top set was 385x4 which is 70% of my 1RM. Felt pretty easy but I know the workload will increase soon enough and things will get tougher.

    Also did 185x4x6 on incline bench.

    225x5x5 on hack squat.

    4x8 cable curls
    4x8 tricep pressdowns
    4x12 lateral raises
    4x8 lat pulldowns

    All in all it was roughly a 3 hour workout. Boris Sheiko doesn't mess around.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  27. #417
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Been an eventful past few months. Moved to a new city (again) and started as a personal trainer/front desk associate at a high end in OKC. Had the flu the first week and a half or so, so it wasn't the most productive time.

    I've started taking it seriously the past week and got 3 clients right off the bat.

    As for lifting, I've conquered a 500lb deadlift and managed to pull 545 halfway up but couldn't complete it. Squatting hasn't been to well, been dealing with a hip issue.

    Bench Press is roughly 310 now.

    If my hip gets better by March 16th, I'll be entering a PL meet in Wichita, KS. Shooting to qualify for nationals in my first meet so it'll be a tough one.

    Body weight, roughly 187-188. The flu kicked my ass and I haven't regained any weight or lost any strength, so its a win in my book.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  28. #418
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Man... Looking back on my 2014-2016 posts here. It feels so damn nostalgic and has me feeling all warm on the inside. Life hasn’t been easy since then and a lots happened. Spent a year working a terrible job where I became something of a narcissistic slimy salesman, left the job and spent the next 8 months in a bad relationship, got into pot pretty heavily during and after the relationship.. lot more bad sprinkled in there as well. What can I say. I went wayward for a while and I’m owning up to it. Complete transparency here.

    What I did gain from it all though is a lot of real life knowledge. The job taught me to defeat social anxiety, the relationship taught me not to linger on things too long, the pot... The pot taught me that I was being stupid with how much I was overusing. Ran out 5 months ago and haven’t touched it since, don’t plan to either. Looking back on it, it’s helped me to realize that my ego was all too much and that my ego was the start of everything. Any problem I had, stemmed from that. Taking a step back and realizing that I’ve got a lot to learn and Im far from invincible has helped me to humble myself and make some real progress in my life. I can honestly say now that after the mistakes I’ve made, I am happy with the way life is heading. Content? No, I’ve got a long way to go. But I’m genuinely happy with myself for realizing my shortcomings and working on them.

    It also all made me realize how little time we really do have in this world and how things can snowball if you’re not careful. Spent 2.5 years of my life messing things up tbh. Now time to spend the next 25 doing things right. For those of you that follow me on IG, you know I’m a personal trainer now. Dream job since I was 14. Don’t get me wrong, it’s far from easy but I’m passionate about turning this into a high income career.

    All this aside, the past 4-5 months have been solid for me. I’ve made some amazing new, genuine friends here in OKC where I work as a personal trainer. I’ve got a nice apartment. My checks are getting bigger every time. My clientele is growing. Again, I know I’m a long ways away from knowing all I need to know and being where I want to be, but I’m finally making some real moves instead of dreaming about them.

    Anyway, I’m done being Mr. Good Will Hunting over here. Let’s get on to what my goals are lifting wise, contest wise, career wise, and life wise.

    I’ve stated numerous times over the past few years that I planned on competing again soon... This time it’s real. I’ll be hitting classic physique in June of 2020. I’ve got an amazing support system here that pushes me to be my best.

    Lifts are currently the highest they’ve ever been aside from my squat. I don’t do any more low rep training other than once or twice a month. I’m training strictly like a bodybuilder now in the 10-20 rep range. Strength is definitely at an all time high but I’m not training exclusively for strength anymore.

    Body weight is roughly 196 somewhat lean but soft in areas.

    Career goals... By the end of 2019, have at least 15 consistent clients meeting with me 2-3 weekly. 15 doesn’t sound like a lot, but it’s a good number. Especially when it’s a consistent 15.

    Life wise, move out of my apartment to a house by the end of 2020. Get a dog in the next 2 months. I’d say a girlfriend would be nice but just don’t have the time for one.

    Like I said, I’m figuring things out slowly... But slow progress is better than the direction I was heading a year ago. Let’s keep these gym and life gains rolling strong.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  29. #419
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Today was Push day, good workout.

    Bench Press 5x8-12
    Set 1: 225x12
    Set 2: 225x10
    Set 3: 225x8
    Set 4: 225x8
    Set 5: 185x12

    Flat DB Press (palms facing inward) 4x8
    Sets 1-2: 90x8
    Sets 3-4: 100x8

    HS Incline 3x12
    Sets 1-3: 2PPS x 12

    Incline Bench Press 3x8-10
    Sets 1-3: 145x10

    DB Fly 3x10
    Sets 1-3: 50x10

    OHP 3x8
    Sets 1-3: 135x8

    Upright Row on Smith Machine 3x10
    Sets 1-3: 165x10

    Arnold Press 3x8-10
    Sets 1-2: 45x10
    Set 3: 50x10

    Lateral Raise 4x10
    Sets 1-4: 30x10

    Db Skullcrushers 3x10
    Sets 1-3: 40x10

    Tricep Pressdowns 3x12
    Sets 1-3: 170x12

    OH DB Extension 3x12
    Sets 1-3: 30lb DB each hand
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

  30. #420
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
    Posts: 1,644
    Rep Power: 5086
    LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500) LoganBrown is a glorious beacon of knowledge. (+2500)
    LoganBrown is offline
    Solid Pull Day Today!

    Started with Pull-ups. Been trying out a new method lately I’m really enjoying. Start with 2 reps then with each consecutive set, complete 2 more until you no longer can then scale back down to 2.

    Set 1: 2
    Set 2: 4
    Set 3: 6
    Set 4: 8
    Set 5: 10
    Set 6: 12
    Set 7: 14
    Set 8: 12
    Set 9: 10
    Set 10: 8
    Set 11: 6
    Set 13: 4
    Set 13: 2

    T-Bar Row 4x12,10,8,8
    Set 1: 4 plates x 12
    Set 2: 4 plates + 10 x 10
    Set 3: 4 plates + 25 x 8
    Set 4: 5 plates x 8

    Lat Pulldown 3x8
    Sets 1-3 210x8

    DB Row 3x12
    Sets 1-3: 100x12

    Shrugs 3x15
    Sets 1-3: 365x12

    Preacher Curl 3x10
    Sets 1-3: 90x10

    DBHammer Curl 3x10
    Sets 1-3: 50x10

    Concentration Curl 3x15
    Sets 1-3: 30x15

    Reverse curls 2x15
    Sets 1-2: 65x15

    Got several compliments on my trap development today. Forgot to state in my previous post that the natty train is no longer boarded. Again, complete transparency here. Mods, if this is unallowed, please delete.
    Strong mind, strong body.

    445 Squat/500 Dead/295 Bench
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts