The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 6 and downed some Preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 4x6 (290). Next was deadlifts for 4x6,4,2,3 (345). A superset of leg extensions 4x12,10,10,8 (145,150,150,155) and lying leg curls 4x12,10,10,8 (140,145,145,150). Last was a superset of glute ham raises and TR-X squats for 4x15. Afterwards, I stretched before heading home and eating eggs, turkey bacon, a banana, and a pancake. Vertical back and horizontal shoulders on deck for tomorrow

[Jdot5]

Woke up this morning at 630 and downed a scoop of Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back and horizontal shoulders. First up was close grip pullups 4x10,7,7,6 and face pulls 4x15 (85,90,95,100). Next was a superset of neutral grip pulldown 4x13,13,11,10 (185,185,190,190) and DB rear delt 4x13,13,10,8 (20,20,25,25). Next was hammer strength reverse grip pulldown 4x15,12,12,10 (170,180,180,190) and DB front raises 4x15,15,13,10 (20,20,25,25). Next was wide grip pulldown 4x15,15,12,10 (155,160,165,170) and 1-arm cable lat raises 4x15,15,12,12 (17.5,17.5,22.5,22.5). 1-arm lat pull downs 4x15,15,15,12 (37.5,42.5,47.5,52.5) and seated machine lat raises 4x15,15,12,10 (40,70,80,90). Last was straight arm pulldowns for 4x15,12,12,10 (75,80,80,85). Afterwards, I stretched and foam rolled before heading home and eating banana pancakes, eggs, n turkey bacon. Food n football until Monday

[Jdot5]

Woke up this morning at 330 and downed a scoop of Dymatize Pre. 15mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and triceps day. I did wide grip pullups 4x12,9,7,6 to spark the workout. First up was barbell incline press for 4x6 (215). Next was flat DB bench for 4x10,10,5,6 (90,90,95,95). 1-arm cable chest press was next for 4x12,11,10,8 (110,120,120,130). Next was dips for 4x12,10,8,8 (25,25,30,30). Last for chest was a tri-set: low cable crossover, mid cable crossover, and high cable crossover for 3x15,15,10 (27,30,33). Now was time for triceps. First was rope pushdowns for 4x15,12,11,9 (70,75,75,80). Next was 1-arm extensions for 3x12,12,9 (32.5,32.5,37.5). Next was leaning 1-arm extensions for 3x12,12,8 (32.5,32.5,37.5). Next was machine dips 3x12,12,8 (265,265,285). Last was close grip bench press 3x12,9,6 (165,175,185). Afterwards, I stretched and headed home and ate 1 cup of oatmeal, 1 banana, and 4 eggs. Horizontal back day (along with deadlift) and biceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 430 and downed a scoop of Scivation Quake. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back and biceps day. First up was deadlifts for 4x6,5,4,2 (345). Next was chinups for 4x10,9,8,6. Next was reverse grip Pendley rows for 4x8,8,6,5 (175,185,195,205). Next was T-Bar rows for 4x10,8,8,7 (175,185,185,195). 1-arm hammer strength rows were next for 4x12,10,10,8 (350,360,360,370). Last for back was high rows 4x15,12,13,10 (90,95,95,100) and low rows 4x15,13,13,12 (105,110,110,115). Now was time for biceps. First was machine curls for 4x15,12,12,10 (90,95,95,100). Next was EZ bar curls for 3x12,9,7 (95,105,115). Wide grip and close grip cable curls were next for 3x8/8 (62.5,67.5,67.5). Reverse grip cable curls were next for 3x12,10,8(57.5,62.5,67.5). Last was DB hammercurls for 3x10,10,8 (40,40,45). Afterwards, I went home and ate eggs, turkey bacon, n 4 Hawaiin rolls. Vertical shoulders (presses) on deck for tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders (presses) day. First up was neutral grip pullups for 4x12,10,7,6. Next was rogue log press for 4x6,6,5,5 (150). Hammer strength military press was next for 4x12,10,9,7 (160,170,180,180). 1-arm cable military press followed for 4x15,12,12,10 90,100,100,110). Next was reverse grip smith machine military press for 4x15,12,10,10 (95,105,115,115). Next was a superset of behind back smith machine shrugs 4x12,12,12,10 (185,185,195,195) and behind back rear delt raises 4x15 (30). Last was lying upright rows were next for 4x15,13,13,11 (47.5,52.5,52.5,57.5). I then went home and ate 1 cup of oats, a banana, and 4 eggs. Active rest day tomorrow.

[Jdot5]

Woke up, threw on my sweats, and knocked out a 40 min treadmill walk. Broke a good sweat. Leg day on deck tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 4x6 (295). Next was good mornings for 4x12,10,10,8 (145,155,155,165). A super set of leg extensions 4x11,10,8,8 (150,150,155,155) and lying leg curls 4x10,10,8,8 (145,145,150,150) was next. Last was a superset of glute ham raises and tr-x squats for 4x15. Afterwards, I stretched before heading home and eating eggs, turkey bacon, and banana pancakes. Vertical back and horizontal shoulders on deck tomorrow

[Jdot5]

Woke up this morning at 630 and downed some Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x11,9,8,7 and facepulls for 4x15,15,12,12 (100,105,110,110). Next was a superset of neutral grip pulldowns 4x15,12,12,9 (185,190,190,195) and cable rear delt fly 4x15,15,12,10 (25,30,35,40). Next superset was reverse grip pulldowns 4x13,12,10,10 (180,180,185,185) and DB front raises 4x15,15,12,12 (20,20,25,25). Next superset was wide grip pulldown 4x15,12,12,10 (160,165,165,170) and seated side DB lat raises 4x15,15,9,10 (20,20,25,25). Another superset followed of 1-arm pulldowns 4x15,15,12,11 (45,50,55,60) and seated machine lat raises 4x15,13,12,11 (80,90,95,100). Last was straight arm pulldowns 4x15,13,10,10 (75,80,85,85) and DB shrugs 4x13,12,8,8 (95,95,110,110). Afterwards, I stretched before heading home and eating eggs, ½ of banana, turkey bacon, and 3 pieces of toast. Rest and food until Monday.

[Jdot5]

Woke up this morning at 325am and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was BB incline press for 4x6 (220). Next was bodyweight pullups for 4x12,10,6,6. Hammer strength bench press was next for 4x10,8,7,5 (180,180,195,200). Next was weighted dips for 4x12,10,8,8 (25,30,35,35). Last was 1-arm chest press for 4x15,12,12,10 (110,120,120,130). Now was time for the back portion of the workout. First was reverse grip barbell rows for 4x8,8,6,6 (225,225,235,235). Next was machine rows for 4x10 (140,140,145,145). Next was 1-arm hammer strength rows for 4x12,10,10,8 (360,370,370,380). Next was high rows 4x15,15,12,10 (95,100,110,115). Last was low rows 4x15,12,12,10 (110,115,115,120) Afterwards, I stretched and foam rolled before I went home and ate banana pancakes with 4 eggs and turkey bacon. Undecided on tomorrow session, trying to decide between deadlifts and arms or leg day

[Jdot5]

Woke up this morning at 325 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 4x6 (300). Next was good mornings for 4x12,10,9,6 (155,165,165,175). Next was leg extensions 4x15,12,11,10(140,145,150,150). Lying leg curls followed for 4x15,12,11,10 (135,140,145,145) was next. Last was a superset of glute ham raises and tr-x squats for 4x15. I then did 4x25 of hanging leg raises. Afterwards, I stretched before heading home and eating eggs, turkey bacon, a banana, and pancakes. Vertical back and horizontal shoulders on deck tomorrow

[Jdot5]

Woke up this morning at 335 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and light chest day. My lower back was still a bit sore for leg day so first up was seated barbell military press (instead of rogue bar log press) for 4x6 (165). Next was neutral grip pullups for 4x12,10,6,6. Hammer strength military press was next for 4x12,10,9,7 (170,180,180,190). Next was lying upright rows were next for 4x15,12,12,10 (52.5,57.5,57.5,62.5). 1-arm cable military press followed for 4x15,12,12,9 (100,110,110,120). Next was reverse grip smith machine military press for 4x13,12,10,10 (105,105,115,115). Next was a superset of behind back smith machine shrugs 4x12,12,10,8 (195,195,205,215) and behind back rear delt raises 4x15 (35). Last was a tri-set for chest: low cable crossover, mid cable crossover, and high cable crossover for 3x15,15,10 (30,30,33). I then went home and ate a pancake, a banana, a hawaiin roll and 4 eggs. Active rest day tomorrow

[Jdot5]

Woke up this morning at 355 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to gym. Upon arriving, I warmed up before heading to spark deadlifts, chinups, and arms. First up was deadlifts for 4x3 at 345lbs (lower back was still sore so I didnt want to chance it and risk injury). Next was chinups for 4x12,9,6,6. Now was superset time. First superset was rope pushdowns 4x15,12,11,8 (75,80,80,85) and machine preacher curls 4x15,12,11,10 (95,100,100,105). Next superset was 1-arm extension 3x12,10,10 (32.5,37.5,37.5) and DB hammercurls 3x12,10,10 (40,45,45). Another superset followed of leaning 1 arm extensions 3x12,10,10 (32.5,37.5,37.5) and wide grip/close grip curls 3x8/8 (67.5). Reverse grip cable curls 3x12,10,8 (57.5,62.5,67.5) and machine dips 3x12,10,8 (265,285,305). Last was close grip bench press 3x12,10,9 (175,185,195) and ez bar curls (leaning against a wall) for 3x12,10,7 (65,75,85). Afterwards I went home. Vertical back and horizontal shoulders on deck for tomorrow

[Jdot5]

Woke up this morning at 530 and downed a scoop of Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x11,9,7,6. Next was facepulls for 4x15,15,13,12 (80,85,90,95) and Y- raises 4x15,15,15,10 (30,35,40,45) Next was a superset of neutral grip pulldowns 4x13,12,10,10 (190,190,195,195) and cable rear delt fly 4x15,15,12,12 (30,30,35,35). Next superset was reverse grip pulldowns 4x13,12,10,10 (180,180,185,185) and DB front raises (lying chest down on an incline bench) 4x15,12,12,10 (17.7,17.5,17.5,20). Next superset was wide grip pulldown 4x13,12,10,10 (165,165,170,170) and seated side DB lat raises 4x15,15,11,10 (20,20,25,25). Next was 1-arm pulldowns 4x15,15,12,12 (47.5,47.5,52.5,52.5). Last was straight arm pulldowns 4x15,15,12,12 (72.5,72.5,77.5,77.5) and DB shrugs 4x11,10,8,8 (100,100,110,110). Afterwards, I headed home to eat pancakes, eggs, and turkey bacon. Food and recovery until Monday

[musclehead09]

Subbed; great long log! Transitioning to bodybuilding so this is the first log I'm subbing to in this section.

[Jdot5]

Subbed; great long log! Transitioning to bodybuilding so this is the first log I'm subbing to in this section.

thanks for following along. i see u have a training log as well so Ill be sure to sub to that too

[Jdot5]

Woke up this morning at 325am and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was BB incline press for 4x6,6,6,4 (225). Next was bodyweight pullups for 4x12,7,6,6. Incline hammer strength bench press was next for 4x12,9,8,7 (180,180,195,200). Next was weighted dips for 4x10,10,8,8 (30,30,35,35). Last was 1-arm chest press for 4x15,12,12,8 (120,130,130,140). Now was time for the back portion of the workout. First was reverse grip barbell rows for 4x7,6,6,6 (235). Next was machine rows for 4x12,10,10,9 (145,150,150,155). Next was 1-arm hammer strength rows for 4x11,10,8,8 (370,370,380,380). Last was a superset of high rows 4x15,13,12,10 (110,115,115,120) and low rows 4x15,12,12,10 (115,120,120,125) Afterwards, I went home and ate a banana, 1 cup of oats, and 4 eggs. Leg day on deck tomorrow

[musclehead09]

Strong incline bench and Row. 2 movements I’m focused on bringing up now.

[Jdot5]

Strong incline bench and Row. 2 movements I’m focused on bringing up now.

rows is one ive been trying to watch my form because its easy to have the legs help pull some of the work

[Jdot5]

Woke up this morning at 325 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 4x6 (305). Next was leg extensions 4x13,12,10,10 (145,145,150,150) and lying leg curls 4x13,12,10,10 (140,140,145,145) was next. Last for legs was a superset of glute ham raises and tr-x squats for 4x15. Last was a superset for traps and rear delts; behind back smith machine shrugs 4x12,11,10,10 (195,205,215,215) and behind back rear delt raises 4x15 (40). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and banana pancakes. Vertical shoulders on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and light chest day. First up was Rogue Bar Log press for 4x6,6,6,5 (150). Next was neutral grip pullups for 4x12,8,7,7. Hammer strength military press was next for 4x12,9,8,6 (180,190,190,200). Next was reverse grip smith machine military press for 4x15,12,12,10 (105,115,115,125). 1-arm landmine shoulder press was next for 4x12,10,10,8 (95,105,105,110). Last for shoulders was lying upright rows were next for 4x15,12,12,10 (57.5,62.5,62.5,67.5). Last was a tri-set for chest: low cable crossover 3x15,15,12 (30,30,33), mid cable crossover 3x15 (30,33,33), and high cable crossover for 3x15 (30,33,33). I then squeeze in an ab circuit: cable side bends 4x15,15,12,12 (50,55,60,60), Chris Jones hanging oblique raises 4x20, and knee tucks 4x20. I then went home and ate a 1 cup of oats, a banana, and 4 eggs. Active rest day tomorrow

[Jdot5]

Woke up this morning, threw on some sweats, and did 40 min walk on the treadmill. Broke a solid sweat. Deadlifts and arms on deck for tomorrow

[Jdot5]

Woke up this morning at 355 and downed a scoop of MuscleTech Vapor. 10 mins later, I was out the door heading to gym. Upon arriving, I warmed up before heading to spark deadlifts, chinups, and arms. First up was deadlifts for 4x6,2,2,2 at 345lbs. Time to switch to a swtich grip next week. Next was chinups for 4x10,7,7,6. Now was superset time for arms. First superset was rope pushdowns 4x12,12,10,10 (80,80,85,85) and machine preacher curls 4x12,12,10,10 (100,100,105,105). Next superset was 1-arm extension 3x10,10,8 (37.5,37.5,42.5) and DB hammercurls 3x10,10,8 (45,45,50). Another superset followed of leaning 1 arm extensions 3x10,10,8 (37.5,37.5,42.5) and wide grip/close grip curls 3x8/8 (67.5,67.5,72.5). Reverse grip cable curls 3x9,10,8 (62.5,62.5,67.5) and machine dips 3x10,10,8 (285,285,305). Last was close grip bench press 3x10,9,7 (185,195,205) and ez bar curls (leaning against a wall) for 3x10,9,7 (70,80,90). Afterwards I went home and ate eggs, 1 cups of oats, and a banana. Vertical back and horizontal shoulders on deck for tomorrow

[musclehead09]

Great arm workout. Looking at your last page so far I was trying to piece together your workout; what is your split currently?

[Jdot5]

Woke up this morning at 530 and downed some Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x12,9,8,7 and facepulls/y-raises for 4x12 (27.5). Next was a superset of neutral grip pulldowns 4x15,12,11,8 (190,195,195,200) and cable rear delt fly 4x15,15,10,10 (30,30,35,35). Next superset was reverse grip pulldowns 4x15,12,12,10 (180,185,185,190) and DB front raises 4x15,15,15,12 (17.5,17.5,20,25). Next superset was wide grip pulldown 4x15,12,12,10 (165,170,170,175) and seated side DB lat raises 4x15,12,12,10 (20,25,25,25). Another superset followed of 1-arm pulldowns 4x15,15,12,11 (45,50,55,60) and DB shrugs 4x12,11,8,8 (100,100,110,110). Last was straight arm pulldowns 4x15,12,12,10 (72.5,77.5,77.5,82.5) and 1 arm behind back cable lat raises 4x15,15,12,12 (12.5,12.5,17.5,17.5). Afterwards, I stretched before heading home and eating eggs, ½ of banana, turkey bacon, and 3 cinnamon rolls. Rest and food until Monday.

[Jdot5]

Great arm workout. Looking at your last page so far I was trying to piece together your workout; what is your split currently?

chest (all presses) and horizontal back (all rows)
legs
vertical shoulders (all presses)
off (active rest day
deadlifts and arms
vertical back (all pulldowns) and horizontal shoulders (all raises)
off (only activity is when flag football is in session)
*i do different variations of pullups on every workout day except leg day (wide grip, close grip, reverse grip, neutral grip

[Jdot5]

Woke up this morning at 325am and downed a scoop of MuscleTech Vapor. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was wide grip pullups 4x12,10,7,7. Next was BB incline press for 4x5,5,5,4 (230). Next was DB Incline bench press was next for 4x12,12,7,8 (75,75,85,85). Next was weighted dips for 4x,1210,10,8 (30,35,35,40). Last was 1-arm chest press for 4x13,13,11,10 (130,130,140,140). Now was time for the back portion of the workout. First was reverse grip barbell rows for 4x6,6,6,5 (240). Next was machine rows for 4x12,10,10,10 (150,155,155,160). Next was 1-arm hammer strength rows for 4x12,10,10,8 (370,380,380,390). Last was a superset of high rows 4x12,12,11,10 (115,115,120,125) and low rows 4x15,12,10,10 (120,125,125,130). Afterwards, I went home and ate a banana, 1 cup of oats, and 3 eggs. Leg day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a scoop of MuscleTech Vapor. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day (along with rear delts n traps). First up was squats for 4x5,5,4,4 (300). Lying leg curls followed for 4x15,12,12,9 (140,145,145,150). Next was leg extensions 4x15,12,12,9 (145,150,150,155). A superset of glute ham raises and tr-x squats for 4x15 completed the leg portion. I then did smith machine shrugs 4x12,12,9,9 (265,265,275,275). Last was behind back rear delt raises 4x12 (45). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and banana pancakes. Vertical shoulders on deck tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of MuscleTech Vapor. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders and light chest day. First up was neutral grip pullups for 4x12,10,7,7. Rogue Bar Log press started the lifting portion for 4x6,6,5,5 (155). Hammer strength military press was next for 4x12,10,8,6 (180,190,190,200). Next was reverse grip smith machine military press for 4x15,12,12,8 (115,125,125,135). 1-arm landmine shoulder press was next for 4x15,12,10,10 (95,105,115,115). Last for shoulders was lying upright rows were next for 4x12,15,12,10 (62.5,62.5,67.5,72.5). Last was a tri-set for chest: low cable crossover 3x15,12,12 (30,33,33), mid cable crossover 3x15,15,12 (33,33,37), and high cable crossover for 3x15,15,12 (33,33,37). I then squeeze in an ab circuit: hanging leg raises 4x25, russian twist 4x15 (35), and weighted crunch 4x15 (45). I then went home and ate a 1 cup of oats, a banana, and 3 eggs. Active rest day tomorrow

[musclehead09]

chest (all presses) and horizontal back (all rows)
legs
vertical shoulders (all presses)
off (active rest day
deadlifts and arms
vertical back (all pulldowns) and horizontal shoulders (all raises)
off (only activity is when flag football is in session)
*i do different variations of pullups on every workout day except leg day (wide grip, close grip, reverse grip, neutral grip

Nice setup. Do you notice your arms grow off once a week frequency since you are hitting chest another day and back twice?

[Jdot5]

Nice setup. Do you notice your arms grow off once a week frequency since you are hitting chest another day and back twice?

its hard to gauge only because I just started back doing it that way beginning of the year. I had ran it like that for about 6 weeks then switched to german volume training for 8 weeks then switched back the week of new years. My main goals for now has been getting my delts bigger and lats wider so I can compete in mens physique this spring. I know the way im hitting arms now has definitely been hitting alot more work than ive done before which is a plus