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  1. #211
    Registered User StrongBigLean's Avatar
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    30 s plank
    1 min plank
    2 min plank
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  2. #212
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
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    1 min plank
    2 min plank

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

    Starting a new workout program now.
    It's Viking's Bare Bones Series (https://forum.bodybuilding.com/showt...hp?t=172565211).

    I'm going to start off with the 4-day program - Upper/Lower Split - which goes like this:

    Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

    Upper Day 1
    Bench Press - 4 sets - 32 reps
    Barbell Row - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    Incline DB Press - 3 sets - 30 reps
    One-arm Cable or DB Rows - 3 sets - 30 reps
    Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

    Lower Day 1
    Back Squat - 4 sets - 32 reps
    Deadlift - 2 sets - 12 reps
    or
    Romanian DL - 3 sets - 30 reps
    Hack Squat - 3 sets - 30 reps
    Lying Leg Curls - 3 sets - 30 reps
    Single-leg Leg Press - 3 sets - 35 reps
    Abs/Calves Superset - 3 sets each - 40 reps each

    Upper Day 2
    Bench Press - 4 sets - 32 reps
    Barbell Row - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
    Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
    Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

    Lower Day 2
    Back Squat - 4 sets - 32 reps
    Romanian DL - 3 sets - 30 reps
    Leg Press - 3 sets - 30 reps
    Leg Extensions/Leg Curls - 3 supersets - 35 reps each
    Abs/Calves Superset - 3 sets each - 40 reps each
    I don't have all the equipment in my home gym to do all the exercises.

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

    UPPER DAY 1 WEEK 1

    bench press

    45 kg x10
    45x10
    45x7
    45x6
    total reps: 33

    barbell row

    50x12
    50x8
    50x12
    reps: 32
    50x4
    total reps: 36

    shoulder press

    22.5x12
    22.5x9
    22.5x8
    total reps:29

    pullups (close grip palms facing me)

    bodyweight x0
    bodyweight x1
    bodyweight x2
    total reps: 3





    Cheers

    StrongBigLean
    Last edited by StrongBigLean; 01-30-2021 at 08:35 PM.
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  3. #213
    Registered User StrongBigLean's Avatar
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    Age: 31
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    1 min 30 s plank
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  4. #214
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    LOWER DAY 1 WEEK 1

    weigh in: 79.5 kg

    back squat (target 4 sets, 32 reps)

    50x12
    50x12
    50x9
    reps: 33
    50x4
    total reps: 37

    deadlift (target 2 sets, 12 reps)

    55x8
    55x8
    total reps: 16

    hack squat
    new exercise - just tried to get correct form.

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 40 reps)

    20x16 / 20x16 / 20x16
    20x16 / 20x16 / 20x16
    20x16 / 20x16 / 20x16
    total reps: 48 / 48 / 48





    Cheers,

    StrongBigLean
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  5. #215
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    Swim at the beach.
    7 km jog (2 laps around my uni).
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  6. #216
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    UPPER DAY 2 WEEK 1

    bench press (target: 4 sets, 32 reps)

    46 kg x11
    46x9
    46x7
    46x6
    total reps: 33

    barbell row (target: 4 sets, 32 reps)

    52.5x12
    52.5x12
    52.5x7
    52.5x4
    total reps: 35

    shoulder press (target: 3 sets, 25 reps)

    23.5x13
    23.5x8
    23.5x5
    total reps: 26

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 3 reps)

    bodyweight x4
    bodyweight x2
    bodyweight x6
    total reps: 12

    lateral raise/barbell shrug superset (target: 3 sets, 30 reps)

    5x7 / 20x15
    5x3 / 20x16
    5x6 / 20x8
    total reps: 16 / 39

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

    23.5x13 / 10x13
    23.5x11 / 10x11
    23.5x8 / 10x16
    total reps: 32 / 40





    Cheers

    StrongBigLean
    Last edited by StrongBigLean; 01-30-2021 at 08:35 PM.
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  7. #217
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
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    Rep Power: 151
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    LOWER DAY 2 WEEK 1

    back squat (target: 4 sets, 32 reps)

    52.5 kg x12
    52.5x12
    52.5x9
    reps: 33
    52.5x4
    total reps: 37

    Romanian deadlift (target: 3 sets, 30 reps)

    20x12
    20x12
    20x8
    total reps: 32

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 49 reps)

    20x17 / 20x17 / 20x17
    20x17 / 20x17 / 20x17
    20x17 / 20x17 / 20x17
    total reps: 51 / 51 / 51





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-30-2021 at 08:34 PM.
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  8. #218
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
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    Rep Power: 151
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    31 January 2021 records and goals

    records:

    2 sets of 12

    bench 50 kg
    deadlift 52.5
    shoulder press 28.5
    row 60
    squat 65

    1 set of 5

    bench 58.5
    deadlift 75
    shoulder press 37.5
    row 65
    barbell curl 30
    squat 77.5

    goals:

    2 sets of 12

    bench 51
    deadlift 67.5
    shoulder press 30
    row 62.5
    barbell curl 30
    squat 67.5

    1 set of 5

    bench 60
    deadlift 80
    shoulder press 38.5
    row 67.5
    barbell curl 38.5
    squat 80

    1 rep max

    bench 100
    squat (1.5x bodyweight) ~125
    deadlift (2x bodyweight) ~165





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-30-2021 at 08:33 PM.
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  9. #219
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    1 February 2021

    WORKOUT

    bench press (target: 4 sets, 32 reps)

    47.5 kg x11
    47.5x8
    47.5x6
    47.5x3
    total reps: 28



    4 February 2021

    1 min plank



    6 February 2021

    UPPER DAY 1 WEEK 2

    weigh in: 78 kg

    bench press (target: 4 sets, 32 reps) (previous best: 28 reps)

    47.5x9
    47.5x9
    47.5x8
    47.5x7
    total reps: 33

    barbell row (target: 4 sets, 32 reps)

    55x12
    55x12
    55x7
    55x5
    total reps: 36

    shoulder press (target: 3 sets, 25 reps)

    25x9
    25x9
    25x8
    total reps: 26

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 12 reps)

    bodyweight x7
    bodyweight x2
    bodyweight x4
    total reps: 13





    Cheers

    StrongBigLean
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  10. #220
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    2 min plank

    LOWER DAY 1 WEEK 2

    weigh in: 79 kg

    back squat (target: 4 sets, 32 reps)

    55x12
    55x12
    55x7
    55x4
    total reps: 35

    deadlift (target: 2 sets, 12 reps)

    57.5x8
    57.5x6
    total reps: 14

    hack squat (target: 3 sets, 30 reps)

    25x6
    25x8
    25x4
    total reps: 18

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 52 reps)

    20x18 / 20x18 / 20x18
    20x18 / 20x18 / 20x18
    20x18 (a little too quickly) / 20x18 / 20x18
    total reps: 54 / 54 / 54





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 02-07-2021 at 10:42 PM.
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  11. #221
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    StrongBigLean is offline
    14 km jog (4 laps around my uni) in 1 hour 37 minutes 7.37 seconds
    6.9373 mins/km
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  12. #222
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    UPPER DAY 2 WEEK 2

    weigh in: 80.5 kg

    bench press (target: 4 sets, 32 reps)

    48.5x9
    48.5x8
    48.5x8
    48.5x6
    total reps: 31

    barbell row (target: 4 sets, 32 reps)

    57.5x10
    57.5x8
    57.5x8
    57.5x8
    total reps: 34

    shoulder press (target: 3 sets, 25 reps)

    26x10
    26x9
    26x6
    total reps: 25

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 13 reps)

    bodyweight x5
    bodyweight x5
    bodyweight x5
    total reps: 15

    lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 16 / - )

    5x8 / 25x12
    5x7 / 25x12
    5x5 / 25x20
    total reps: 20 / 44

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

    25x11 / 12.5x11
    25x10 / 12.5x11
    25x6 / 12.5x18
    total reps: 27 / 40
    Not the best form on the barbell curls.





    Cheers

    StrongBigLean
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  13. #223
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    LOWER DAY 2 WEEK 2

    weigh in: 79 kg

    back squat (target: 4 sets, 32 reps)

    57.5x12
    57.5x8
    57.5x7
    57.5x5
    total reps: 32

    Romanian deadlift (target: 3 sets, 30 reps)

    25x12
    25x10
    25x12
    total reps: 34

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 55 reps)

    20x19 / 20x19 / 20x19
    20x19 / 20x19 / 20x19
    20x19 / 20x19 / 20x19
    total reps: 57 / 57 / 57





    Cheers,

    StrongBigLean
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  14. #224
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    UPPER DAY 1 WEEK 3

    weigh in: 80 kg

    bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

    48.5x10
    48.5x7
    48.5x3
    48.5x4
    total reps: 24

    barbell row (target: 4 sets, 32 reps)

    60x10
    60x10
    60x8
    60x4
    total reps: 32

    shoulder press (target: 3 sets, 25 reps)

    27.5x10
    27.5x8
    27.5x5
    total reps: 23

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 15 reps)

    bodyweight x6
    bodyweight x6
    bodyweight x6
    total reps: 18





    Cheers

    StrongBigLean
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  15. #225
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    LOWER DAY 1 WEEK 3

    weigh in: 80.5 kg

    back squat (target 4 sets, 32 reps)

    60x4
    60x4
    60x2
    60x5
    total reps: 15

    deadlift (target 2 sets, 12 reps)

    60x7
    60x7
    total reps: 14

    hack squat (target: 3 sets, 30 reps) (previous best: 18 reps)

    25x8
    25x7
    25x6
    total reps: 21

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 58 reps)

    20x20 / 20x20 / 20x20
    20x20 / 20x20 / 20x20
    20x20 / 20x20 / 20x20
    total reps: 60 / 60 / 60





    Cheers,

    StrongBigLean
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  16. #226
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    UPPER DAY 2 WEEK 3

    weigh in: 81 kg

    bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

    48.5x9
    48.5x8
    48.5x7
    48.5x7
    total reps: 31

    barbell row (target: 4 sets, 32 reps)

    62.5x10
    62.5x9
    62.5x7
    62.5x7
    total reps: 33

    shoulder press (target: 3 sets, 25 reps) (previous best: 23 reps)

    27.5x8
    27.5x8
    27.5x6
    total reps: 22

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 18 reps)

    bodyweight x8
    bodyweight x7
    bodyweight x5
    total reps: 20

    lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 20 / - )

    5x8 / 30x10
    5x7 / 30x10
    5x7 / 30x10
    total reps: 22 / 30

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 27 / - )

    25x10 / 17.5x11
    25x9 / 17.5x11
    25x5 / 17.5x8
    total reps: 24 / 30
    (not the best form on the skullcrushers - too heavy)





    Cheers

    StrongBigLean
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  17. #227
    Registered User StrongBigLean's Avatar
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    Age: 31
    Posts: 235
    Rep Power: 151
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    LOWER DAY 2 WEEK 3

    back squat (target: 4 sets, 32 reps)

    58.5 kg x10
    58.5x9
    58.5x8
    58.5x5
    total reps: 32

    Romanian deadlift (target: 3 sets, 30 reps)

    30x11
    30x11
    30x8
    total reps: 30

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 61 reps)

    20x16 / 20x16 / 20x16
    20x12 / 20x12 / 20x12
    20x12 / 20x12 / 20x12
    total reps: 40 / 40 / 40





    Cheers,

    StrongBigLean
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  18. #228
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    UPPER DAY 1 CYCLE 4

    weigh in: 81 kg

    bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

    48.5x10
    48.5x8
    48.5x8
    48.5x7
    total reps: 33

    barbell row (target: 4 sets, 32 reps)

    65x6
    65x7
    65x6
    65x8
    total reps: 27

    shoulder press (target: 3 sets, 25 reps) (previous best: 23 reps)

    27.5x9
    27.5x8
    27.5x7
    total reps: 24

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 20 reps)

    bodyweight x9
    bodyweight x4
    bodyweight x8
    total reps: 21





    Cheers

    StrongBigLean
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  19. #229
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    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
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    LOWER DAY 1 CYCLE 4

    back squat (target 4 sets, 32 reps) (previous best: 15 reps)

    60 kg x9
    60x9
    60x8
    60x7
    total reps: 33

    deadlift (target 2 sets, 12 reps)

    62.5x7
    62.5x7
    total reps: 14

    hack squat (target: 3 sets, 30 reps)

    20x9
    20x11
    20x11
    total reps: 31

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 61 reps)

    20x21 / 20x21 / 20x21
    20x21 / 20x21 / 20x21
    20x21 / 20x21 / 20x21
    total reps: 63 / 63 / 63
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  20. #230
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 235
    Rep Power: 151
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
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    UPPER DAY 2 CYCLE 4

    bench press (target: 4 sets, 32 reps)

    50 kg x6
    50x7
    50x4
    50x5
    total reps: 22

    barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

    65x9
    65x9
    65x8
    65x7
    total reps: 33

    shoulder press (target: 3 sets, 25 reps) (previous best: 24 reps)

    27.5x9
    27.5x9
    27.5x9
    total reps: 27

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)

    bodyweight x8
    bodyweight x8
    bodyweight x3
    total reps: 19

    lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 22 / - )

    5x9 / 35x10
    5x8 / 35x11
    5x7 / 35x10
    total reps: 24 / 31

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

    22.5x12 / 15x12
    22.5x10 / 15x10
    22.5x8 / 15x10
    total reps: 30 / 32





    Cheers

    StrongBigLean
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