30 s plank
1 min plank
2 min plank
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Thread: StrongBigLean's Journal
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01-22-2021, 09:14 AM #211
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01-23-2021, 04:18 AM #212
1 min plank
2 min plank
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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
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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
StrongBigLeanLast edited by StrongBigLean; 01-30-2021 at 08:35 PM.
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01-25-2021, 09:49 AM #213
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01-25-2021, 08:23 PM #214
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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01-28-2021, 05:54 AM #215
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01-29-2021, 04:40 AM #216
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
StrongBigLeanLast edited by StrongBigLean; 01-30-2021 at 08:35 PM.
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01-30-2021, 07:35 PM #217
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,
StrongBigLeanLast edited by StrongBigLean; 01-30-2021 at 08:34 PM.
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01-30-2021, 08:18 PM #218
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,
StrongBigLeanLast edited by StrongBigLean; 01-30-2021 at 08:33 PM.
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02-05-2021, 10:07 PM #219
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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02-06-2021, 09:24 PM #220
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,
StrongBigLeanLast edited by StrongBigLean; 02-07-2021 at 10:42 PM.
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02-07-2021, 10:45 PM #221
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02-10-2021, 03:41 PM #222
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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02-21-2021, 05:23 PM #223
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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03-03-2021, 03:21 PM #224
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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03-06-2021, 11:23 PM #225
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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03-12-2021, 05:41 AM #226
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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03-15-2021, 06:08 AM #227
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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03-24-2021, 09:54 PM #228
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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04-02-2021, 08:53 AM #229
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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04-06-2021, 11:27 PM #230
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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04-24-2021, 11:57 PM #231
LOWER DAY 2 CYCLE 4
weigh in: 81 kg
back squat (target: 4 sets, 32 reps)
61x10
61x10
61x8
61x5
total reps: 33
Romanian deadlift (target: 3 sets, 30 reps)
32.5x12
32.5x12
32.5x7
total reps: 31
abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 64 reps)
20x22 / 20x22 / 20x22
20x22 / 20x22 / 20x22
20x22 / 20x22 / 20x22
total reps: 66 / 66 / 66
Cheers,
StrongBigLean
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04-28-2021, 06:54 AM #232
UPPER DAY 1 CYCLE 5
bench press (target: 4 sets, 32 reps) (previous best: 22 reps)
50 kg x6
50x6
50x7
50x7
total reps: 26
barbell row (target: 4 sets, 32 reps)
67.5x8
67.5x7
67.5x6
67.5x5
total reps: 26
shoulder press (target: 3 sets, 25 reps)
28.5x9
28.5x9
28.5x7
total reps: 25
pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)
bodyweight x2
bodyweight x1
bodyweight x2
total reps: 5
Cheers
StrongBigLean
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06-13-2021, 01:26 AM #233
LOWER DAY 1 CYCLE 5
back squat (target 4 sets, 32 reps)
62.5 kg x3
62.5x4
62.5x5
62.5x2
total reps: 14
deadlift (target 2 sets, 12 reps)
65x7
65x7
total reps: 14
hack squat (target: 3 sets, 30 reps)
22.5x3
22.5x4
22.5x3
total reps: 10
abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 67 reps)
20x12 / 20x12 / 20x12
20x16 / 20x16 / 20x16
20x23 / 20x23 / 20x23
total reps: 51 / 51 / 51
Cheers,
StrongBigLean
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06-20-2021, 06:41 AM #234
UPPER DAY 2 CYCLE 5
bench press (target: 4 sets, 32 reps) (previous best: 26 reps)
50 kg x10
50x8
50x8
50x6
total reps: 32
barbell row (target: 4 sets, 32 reps) (previous best: 26 reps)
67.5x10
67.5x10
67.5x7
67.5x6
total reps: 33
shoulder press (target: 3 sets, 25 reps)
30x9
30x6
30x5
total reps: 20
pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)
bodyweight x1
bodyweight x2
bodyweight x1
total reps: 4
lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 24 / - )
5x12 / 40x12
5x10 / 40x10
5x9 / 40x10
total reps: 31 / 32
barbell curl/skullcrushers superset (target: 3 sets, 30 reps)
23.5x12 / 16x12
23.5x8 / 16x10
23.5x5 / 16x8
total reps: 25 / 30
Cheers
StrongBigLean
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06-27-2021, 07:13 AM #235
LOWER DAY 2 CYCLE 5
back squat (target: 4 sets, 32 reps) (previous best: 14 reps)
62.5 kg x8
62.5x2
62.5x2
62.5x3
total reps: 15
(I felt a twinge in my back so I took it easy. Next time build up from 3 reps, focusing on correct form)
Romanian deadlift (target: 3 sets, 30 reps)
35x11
35x10
35x10
total reps: 31
abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 67 reps)
20x23 / 20x23 / 20x23
20x23 / 20x23 / 20x23
20x23 / 20x23 / 20x23
total reps: 69 / 69 / 69
Cheers,
StrongBigLean
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06-29-2021, 11:53 PM #236
UPPER DAY 1 CYCLE 6
pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)
bodyweight x11
bodyweight x10
bodyweight x3
total reps: 24
bench press (target: 4 sets, 32 reps)
51 kg x4
51x5
51x5
51x6
total reps: 20
barbell row (target: 4 sets, 32 reps)
68.5x4
68.5x5
68.5x6
68.5x7
total reps: 22
shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)
30x9
30x9
30x7
total reps: 25
weighted crunches - 20kg x 24 reps
jog - 3.5 km - 24:14, 6:55 per km.
Cheers
StrongBigLean
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07-20-2021, 10:29 PM #237
LOWER DAY 1 CYCLE 6
back squat (target 4 sets, 32 reps) (previous best: 15 reps)
62.5 kg x3
62.5x4
62.5x5
62.5x6
total reps: 18 (all with correct form! )
deadlift (target 2 sets, 12 reps)
67.5x7
67.5x7
total reps: 14
hack squat (target: 3 sets, 30 reps) (previous best: 10 reps)
22.5x4
22.5x5
22.5x6
total reps: 15
abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 70 reps)
20x24 / 20x24 / 20x24
20x24 / 20x24 / 20x24
20x24 / 20x24 / 20x24
total reps: 72 / 72 / 72
Cheers,
StrongBigLean
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07-31-2021, 10:15 PM #238
UPPER DAY 2 CYCLE 6
bench press (target: 4 sets, 32 reps) (previous best: 20 reps)
51 kg x7
51x8
51x6
51x3
total reps: 24
barbell row (target: 4 sets, 32 reps) (previous best: 22 reps)
68.5x8
68.5x8
68.5x8
68.5x3
total reps: 27
shoulder press (target: 3 sets, 25 reps)
31x9
31x6
31x4
total reps: 19
pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)
bodyweight x2
bodyweight x4
bodyweight x5
total reps: 11
lateral raise/barbell shrug superset (target: 3 sets, 32/30 reps)
5x11 / 42.5x11
5x11 / 42.5x11
5x11 / 42.5x11
total reps: 33 / 33
barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 25 / - )
23.5x9 / 17.5x9
23.5x9 / 17.5x9
23.5x8 / 17.5x8
total reps: 26 / 26
Cheers
StrongBigLean
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08-03-2021, 11:35 PM #239
LOWER DAY 2 CYCLE 6
back squat (target: 4 sets, 32 reps) (previous best: 18 reps)
62.5 kg x7
62.5x8
62.5x9
62.5x8
total reps: 32
Romanian deadlift (target: 3 sets, 30 reps)
40x12
40x10
40x9
total reps: 31
abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 48 / 48 / 48
Cheers,
StrongBigLean
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08-15-2021, 12:03 AM #240
UPPER DAY 1 CYCLE 7
weigh in: 82.5 kg
feeling a bit sick today so took it easy.
bench press (target: 4 sets, 32 reps)
40x10
40x10
40x12
total reps: 32
barbell row (target: 4 sets, 32 reps)
55x12
55x10
55x10
total reps: 32
shoulder press (target: 3 sets, 25 reps)
25x13
25x8
25x4
total reps: 25
pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)
bodyweight x2
bodyweight x3
bodyweight x4
total reps: 9
Cheers
StrongBigLeanLast edited by StrongBigLean; 08-22-2021 at 12:51 AM.
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