The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 515, threw on sweats, and did a 40 min incline walk on the treadmill. Broke a good sweat while watch replays of the Clemson shellacking Bama last month :-) Deadlifts and arms on deck for tomorrow, time to see how much gainz I can get doing switch grip.

[musclehead09]

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

I noticed that when I had an arm day; I was stronger on my curling and extensions because I wasn’t fried from back work and presses. I miss it honestly; how about Legs once a week, have you done that a lot before?

[Jdot5]

I noticed that when I had an arm day; I was stronger on my curling and extensions because I wasn’t fried from back work and presses. I miss it honestly; how about Legs once a week, have you done that a lot before?

There is some drop off when i do arms after doing back work or chest or shoulders but biggest thing was I honestly didnt feel like doing then afterwards. Plus it would have me in the gym for over 2 hours those days. Legs once a week is something Ive been doing for a while. Its my biggest body part so I only have to hit it once a week

[Jdot5]

Woke up this morning at 330 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 (345). *Used switch grip for this morning session. Next was chinups for 4x12,10,7,6. Now was time for arms. First was machine preacher curls 4x12,10,8 (100,105,105,110). Next was rope pushdowns 4x12,10,10,7 (80,85,85,90). Next superset was 1-arm extension 3x10 (37.5) and DB hammercurls 3x11 (45). Another superset followed of leaning 1 arm extensions 3x12,11,8 (32.5,37.5,42.5) and wide grip/close grip curls 3x8/8 (67.5,72.5,72.5). Reverse grip cable curls 3x12,10,8 (62.5,67.5,72.5) and machine dips 3x12,10,6 (285,305,325). Last was close grip bench press 3x12,10,8 (185,195,205) and ez bar curls (leaning against a wall) for 3x11,9,5 (75,85,95). Afterwards I went home and ate eggs, 1 cups of oats, and a banana. Vertical back and horizontal shoulders on deck for tomorrow

[Jdot5]

Woke up this morning at 555 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 4x12,10,7,7 and facepulls/y-raises for 4x12/12 (27.5/52.5, 27.5/52.5, 27.5/52.5, 32.5/57.5). Next was a superset of neutral grip pulldowns 4x13,12,10,9 (195,195,200,200) and cable rear delt fly 4x15,12,10,10 (30,35,35,35). Next superset was reverse grip pulldowns 4x13,12,10,10 (185,185,190,190) and DB front raises 4x15,12,12,10 (20,25,25,30). Next superset was wide grip pulldown 4x13,12,10,10 (170,170,175,175) and seated side DB lat raises 4x15,12,12,8 (20,25,25,30). Another superset followed of 1-arm pulldowns 4x15,13,12,11 (50,55,55,60) and DB shrugs 4x14,12,11,8 (95,100,100,100). Last was straight arm pulldowns 4x15,12,12,10 (80,85,85,90) 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, turkey bacon, and 3.5 biscuits. Hoops, flag football, and food until Monday.

[musclehead09]

Woke up this morning at 555 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 4x12,10,7,7 and facepulls/y-raises for 4x12/12 (27.5/52.5, 27.5/52.5, 27.5/52.5, 32.5/57.5). Next was a superset of neutral grip pulldowns 4x13,12,10,9 (195,195,200,200) and cable rear delt fly 4x15,12,10,10 (30,35,35,35). Next superset was reverse grip pulldowns 4x13,12,10,10 (185,185,190,190) and DB front raises 4x15,12,12,10 (20,25,25,30). Next superset was wide grip pulldown 4x13,12,10,10 (170,170,175,175) and seated side DB lat raises 4x15,12,12,8 (20,25,25,30). Another superset followed of 1-arm pulldowns 4x15,13,12,11 (50,55,55,60) and DB shrugs 4x14,12,11,8 (95,100,100,100). Last was straight arm pulldowns 4x15,12,12,10 (80,85,85,90) 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, turkey bacon, and 3.5 biscuits. Hoops, flag football, and food until Monday.

Nice work. My Delts got a pump just reading this lol

[Jdot5]

Nice work. My Delts got a pump just reading this lol

lol thanks bro

[Jdot5]

Woke up this morning and took a scoop of Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking Push day (chest, shoulders triceps). Today also started deload week for me. First up was pullups for 4x10,10,7,7. Next was incline BB press for 3x5 (205). Next was DB incline bench for 3x10 (80). Last for chest was machine pec deck for 4x15,13,12,10 (225,230,230,235). Now was time for shoulders. First was seated military press for 3x5 (145). Next was reverse grip military press for 4x10 (135). Last was 1-arm behind back lat raises for 3x10 (12.5). Now was time for triceps. First was rope pushdowns 4x13,10,12,15 (80,80,70,60). Next was seated dip machine for 3x15,12,10 (265,285,305). Last was leaning 1 arm extensions 3x15,12,11 (50,55,60). Now was time for an ab circuit: cable side bend 4x15,15,12,12 (50,55,60,60), reverse crunch 4x15, and weighted crunch 4x15 (45). Afterwards, I came home and ate 1 cup of oats, 3 eggs, and a banana. Leg day on deck tomorrow

[Jdot5]

*Been off the past 6 days due to the birth of my son on Tuesday so I was amped to get back to the gym.

Woke up this morning at 6am 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 chest and horizontal back day. First up was wide grip pullups 4x12,10,7,6. Next was BB incline press for 5x5 (230). Next was DB Incline bench press was next for 4x12,9,8,5 (80,85,85,85). Next was weighted dips for 4x,10,9,8,6 (35,35,40,40). Last was machine chest press for 4x15,15,12,10 (100,110,120,130). Now was time for the back portion of the workout. First was reverse grip barbell rows for 5x5 (240). Next was machine rows for 4x10 (155,155,160,160). Next was 1-arm hammer strength rows for 4x10,10,8,8 (380,380,390,390). Next was high rows 4x15,12,11,10 (115,120,120,125). Last was low rows 4x13,13,12,10 (120,120,125,130). Afterwards, I went home and ate a banana, 1 cup of oats, and 4 eggs. Leg day on deck tomorrow

[musclehead09]

*Been off the past 6 days due to the birth of my son on Tuesday so I was amped to get back to the gym.

Woke up this morning at 6am 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 chest and horizontal back day. First up was wide grip pullups 4x12,10,7,6. Next was BB incline press for 5x5 (230). Next was DB Incline bench press was next for 4x12,9,8,5 (80,85,85,85). Next was weighted dips for 4x,10,9,8,6 (35,35,40,40). Last was machine chest press for 4x15,15,12,10 (100,110,120,130). Now was time for the back portion of the workout. First was reverse grip barbell rows for 5x5 (240). Next was machine rows for 4x10 (155,155,160,160). Next was 1-arm hammer strength rows for 4x10,10,8,8 (380,380,390,390). Next was high rows 4x15,12,11,10 (115,120,120,125). Last was low rows 4x13,13,12,10 (120,120,125,130). Afterwards, I went home and ate a banana, 1 cup of oats, and 4 eggs. Leg day on deck tomorrow

Congrats man! How’s it feel being a dad? If this is your first.

Great first workout back. Strong incline work.

[Jdot5]

Congrats man! How’s it feel being a dad? If this is your first.

Great first workout back. Strong incline work.

Thanks. Luckily this is my second son so I was already prepared to be up a little during the night. Waking up 330 for workouts make it easier to entertain him during the early morning hours

[Jdot5]

Woke up this morning 930 (WAY later than normal) and promptly cooked 4 eggs, 1 cup of oats, and 1 banana for breakfast. 30 mins later, I downed a scoop of Scivation Quake and it was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats for 5x5,5,5,4,4 (310). Slight improvement from last session but goal is to hit all sets for 5 reps next session. Next was a superset of goblet squats 4x15,15,12,12 (70,75,75,75) and glute ham raises. Next was a superset of leg extensions 4x12,12,10,10 (150,150,155,155) and Y Raises 4x15,15,12,12 (27.5,27.5,32.5,32.5). Last was a superset of lying leg curls 4x13,12,10,10 (145,145,150,150) and DB shrugs 4x12,12,10,10 (100,100,110,110). Afterwards, I stretched before heading home and eating a Met-Rx colossel bar. Vertical shoulders on deck tomorrow.

[musclehead09]

Thanks. Luckily this is my second son so I was already prepared to be up a little during the night. Waking up 330 for workouts make it easier to entertain him during the early morning hours

Ahh wow! That’s great. My wife wants to do the early morning hours to lift surprisingly. I go at night during the week and evening weekends.

[Jdot5]

Ahh wow! That’s great. My wife wants to do the early morning hours to lift surprisingly. I go at night during the week and evening weekends.

My wife typically goes around 9ish in the morning with my oldest son

[Jdot5]

Woke up this morning at 515 and downed a scoop of Carbon Prep. 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 chinups for 4x12,10,7,6. Seated military press started the lifting portion for 5x5,5,5,5,4 (175). Hammer strength military press was next for 4x12,9,8,6 (180,190,190,200). Next was reverse grip smith machine military press for 4x12,12,9,9 (125,125,135,135). 1-arm landmine shoulder press was next for 4x12,12,10,9 (105,105,115,115). Last for shoulders was lying upright rows were next for 4x15,12,12,10 (62.5,67.5,67.5,72.5). Last was a tri-set for chest: low cable crossover 3x15,12,12 (50,60,60), mid cable crossover 3x15,15,12 (50,60,70), and high cable crossover for 3x15,15,12 (50,60,70). Afterwards, I went home and ate eggs, pancakes, and turkey bacon. Active rest day tomorrow

[Jdot5]

Bittersweet morning. This time of year is usually when I knock out a 4 am session then make the 481 mile drive to Columbus for the Arnold but have to miss it this year. Instead I woke up at 645, threw on my sweats, and did a 40 min walk on the treadmill. Deadlifts and arms on deck for tomorrow.

[Jdot5]

Ate breakfast this morning around 930. Around 1015, I downed some preworkout. 15 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 suppose to be deadlifts but during my second set, felt a pop in my lower back so all I got was 2x5,3 at 385. Next was neutral grip pullups for 4x10,10,6,6. Now was time for arms. First was machine preacher curls 4x13,12,10,10 (100,100,105,105) and rope pushdowns 4x,13,12,10,10 (70,70,75,75). Next superset was leaning 1 arm leaning extensions 3x12 (25,30,35) and DB hammer curls 3x12,10,10 (40,45,45). Next was 1 arm extensions 3x12,11,8 (50,60,70) and reverse EZ bar curls 3x12,10,8 (70,80,90). Next was wide grip and close grip curls 3x8/8 (110,120,130) and close grip bench 3x10,8,6 (195,205,215). Last was machine dips 3x12,10,10 (285,305,305) and EZ bar curls off a wall 3x12,9,9 (70,80,80). Afterwards, I ate a banana and a protein bar. Vertical back and horizontal shoulders on deck for tomorrow.

[Jdot5]

Woke up this morning at 655 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 vertical back (pulldowns) and horizontal shoulders (raises). First up was a superset of close grip pullups 4x10,10,6,6 and facepulls for 4x15,15,12,12 (52.5, 52.5, 57.5, 57.5). Next was a superset of neutral grip pulldowns 4x15,12,11,8 (195,200,200,205) and cable rear delt fly 4x15,15,12,10 (30,30,23,23). Next superset was reverse grip hammer strength pulldowns 4x13,13,11,10 (180,180,190,200) and DB front raises 4x15,15,12,10 (25,25,30,30). Next superset was wide grip pulldown 4x15,12,11,9 (170,175,17,180) and seated side DB lat raises 4x12 (25). Another superset followed of 1-arm pulldowns 4x15,12,12,10 (55,60,60,65) and Smith machine shrugs 4x10,10,8,8 (265,265,275,275). Last was straight arm pulldowns 4x13,12,10,9 (85,85,90,90) and 1 arm behind back cable lat raises 4x15,15,13,12 (20,20,25,25). Afterwards, I stretched before heading home and eating eggs, turkey bacon, a banana, and 3 cinnamon rolls. Much needed rest and recovery until Monday

[Jdot5]

Woke up this morning and at breakfast around 815. Around 845, I downed some preworkout and 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 4x10,10,6,6. Next was BB incline press for 5x5,5,5,5,4 (235). Next was Decline bench press was next for 4x10,10,8,8 (80,85,85,). Next was machine chest press for 4x15,12,12,10 (120,130,130,145). Last was pec deck for 4x15,12,12,10 (225,230,230,235). Now was time for the back portion of the workout. First was reverse grip barbell rows for 5x5,5,5,5,4 (245). Next was a superset of machine rows for 4x12,10,10,9 (155,160,160,165) and high rows 4x12,12,10,10 (120,120,125,125). Last was 1-arm hammer strength rows (feet behind) for 4x12,12,10,9 (230,240,250,260) and low row 4x15,12,12,10 (125,130,130,135). Afterwards, I came home and ate a turkey, cheese, and spinach and sandwich. Legs (including deadlifts) on deck for tomorrow

[Jdot5]

Woke up this morning around 715 and ate a banana. 10 mins later, I downed some preworkout before leaving for the gym. Upon arriving, I warmed up before heading to spark leg, traps and rear delt day. First up was squats. Went thru warmups and tried to do 310 but it just wasnt in the cards today. Ended up doing 275lbs for 4x6. Next was lying leg curls 4x13,12,10,8 (145,145,150,155) and leg extensions 4x12,12,10,8 (150,150,155,160). Another superset followed of goblet squats 4x15,15,12,12 (75,75,80,80) and glute ham raises 4x15. Last was high pulley face pulls 4x15,15,12,10 (60,70,80,90) and DB shrugs 4x12,10,8,8 (225,235,245,245). Afterwards, I headed home and ate eggs, turkey bacon, and pancakes. Vertical shoulders on deck for tomorrow

[Jdot5]

up this morning at 600 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 vertical shoulders and light chest day. First up was chinups for 4x10,10,6,6. Clean and press started the lifting portion for 5x5 (155). Hammer strength military press was next for 4x12,11,9,7 (180,180,190,200). Next was reverse grip smith machine military press for 4x13,12,10,10 (125,125,135,135). 1-arm landmine shoulder press was next for 4x15,12,11,8 (100,110,110,120). Last for shoulders was lying upright rows were next for 4x13,12,10,10 (67.5,67.5,72.5,72.5). Last was a tri-set for chest: low cable crossover 3x15,12,12 (33,37,37), mid cable crossover 3x15,12,12 (33,37,37), and high cable crossover for 3x15,12,12 (33,37,37). Afterwards, I went home and ate eggs, pancakes, and a banana. Active rest day tomorrow

[musclehead09]

Woke up this morning and at breakfast around 815. Around 845, I downed some preworkout and 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 4x10,10,6,6. Next was BB incline press for 5x5,5,5,5,4 (235). Next was Decline bench press was next for 4x10,10,8,8 (80,85,85,). Next was machine chest press for 4x15,12,12,10 (120,130,130,145). Last was pec deck for 4x15,12,12,10 (225,230,230,235). Now was time for the back portion of the workout. First was reverse grip barbell rows for 5x5,5,5,5,4 (245). Next was a superset of machine rows for 4x12,10,10,9 (155,160,160,165) and high rows 4x12,12,10,10 (120,120,125,125). Last was 1-arm hammer strength rows (feet behind) for 4x12,12,10,9 (230,240,250,260) and low row 4x15,12,12,10 (125,130,130,135). Afterwards, I came home and ate a turkey, cheese, and spinach and sandwich. Legs (including deadlifts) on deck for tomorrow

Good work on barbell rows. Do you feel tired at all after all the chest work or are you used to it?

[Jdot5]

Woke up this morning, threw on sweats, and did 40 mins walk on the treadmill. Broke a great sweat. Deadlifts and arms tomorrow.

[Jdot5]

Woke up at 555 this morning and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking deadlifts and arms day. First up was deadlifts for 4x6 (365). Next was neutral grip pullups for 4x10,10,6,6. Machine preacher curls started the arm portion for 4x15,12,10,9 (100,105,110,115). Next was angled bar pushdowns for 4x15,12,10,9 (70,75,80,85). A superset followed of 1 arm cable extensions 3x12,10,10 (60,65,65) and seated DB hammer curls 3x12,10,12 (30,35,35). Next was leaning 1 arm extension 3x12,10,10 (32.5,37.5,37.5) and straight bar reverse curls 3x12,8,8 (52.5,57.5,57.5). Wide grip and close grip curls 3x8/8 (72.5) and machine dips 3x12,9,9 (285,305,305). Last was close grip bench 3x11,8,8 (195,205,205) and ez bar curls (leaning against a wall) 3x12,9,8 (75,85,85). Afterwards, I did a 20 min incline walk on the treadmill. I then went home and ate eggs, turkey bacon, and a banana pancake. Vertical back and horizontal shoulders on deck for tomorrow.

[Jdot5]

3/10:
Woke up this morning at 555 and downed preworkout. 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 4x10,10,7,7 and facepulls/y-raises for 4x15/15, 13/13, 12/12, 10/10 (27.5/52.5, 32.5/57.5, 32.5/57.5, 37.5/62.5). Next was a superset of neutral grip pulldowns 4x12,12,9,9 (200,200,205,205) and cable rear delt fly 4x15,12,12,10 (30,35,35,40). Next superset was reverse grip pulldowns 4x13,13,10,10 (185,185,190,190) and DB front raises 4x15,12,12,8 (25,30,30,35). Next superset was wide grip pulldown 4x12,12,10,8 (175,175,180,185) and DB lat raises 4x15,15,12,12 (20,20,25,25). Another superset followed of 1-arm pulldowns 4x12,12,10,10 (60,60,65,65) and Smith machine shrugs 4x12,10,10,8 (265,275,275,285). Last was straight arm pulldowns 4x13,12,10,10 (85,85,90,90) 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, 1 cup of oats, and a banana. Food and recovery until Monday

[Jdot5]

Woke up this morning around and ate a cup of oats, 4 eggs, and banana around 830. 45 mins later, I downed some preworkout before leaving for the gym. Upon arriving, I warmed up before heading to spark leg, traps and rear delt day. First up was squats. Went thru warmups and felt great. I did 4x5 at 310. Another superset followed of goblet squats 4x15,15,12,12 (80,80,85,85) and glute ham raises 4x15. Next was lying leg curls 4x14,12,11,9 (145,150,150,155) and leg extensions 4x14,12,11,10 (150,155,155,160). Last was high pulley face pulls 4x15,15,12,10 (70,80,90,100) and DB shrugs 4x12,10,10,7 (100,110,110,120). Afterwards, I headed home and ate a cup of white rice with a can of tuna fish. Unsure between horizontal back or vertical shoulders tomorrow.

[Jdot5]

Woke up this morning and ate 4 eggs, 1 cup of oatmeal, and a banana around 850. Around 930, I downed some preworkout, then headed to the gym. Upon arriving, I warmed up before heading to spark Horizontal back day. First was suppose to be deadlifts but lower back wasn't using up after 1 set at 385 for 5 reps (even after lowering the weight twice). Will just move to leg day and use lighter weight. Next was pull ups for 4x10,10,7,7. Reverse grip barbell rows were next for 4x8 (205). Next was machine rows for 4x12,10,10,9 (160,165,165,170). Next was hammer strength rows for 4x12,11,9,8 (250,260,270,270). Next was high rows 4x15,13,12,10 (43,47,47,50). Last was low rows for 4x15,15,12,10 (40,47,53,57). Afterwards, I went home and ate 1 cup of white rice and a can of tuna. Vertical shoulders on deck for tomorrow

[Jdot5]

Woke up this morning and ate 4 eggs, 1 cup of oats, and a banana at.845. At 945, I downed some preworkout. 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 chinups for 4x10,10,7,7. Standing military press started the lifting portion for 4x6,6,5,5 (135,145,145,145). Hammer strength military press was next for 4x12,10,9,7 (180,190,190,200). Next was reverse grip smith machine military press for 4x13,12,10,7 (125,125,135,135). 1-arm landmine shoulder press was next for 4x15,13,12,9 (105,115,115,125). Last for shoulders was lying upright rows were next for 4x15,12,12,10 (67.5,72.5,72.5,77.5). I then did a 20 min incline walk on the treadmill. Afterwards, I went home and ate 1.25 cups of rice and a can of tuna. Active rest day tomorrow

[Jdot5]

Woke up and did a 40 min walk on the treadmill. Broke a good sweat. Chest and arms on deck for tomorrow

[Jdot5]

Woke up this morning around 6 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking chest and arms day. First up was chin ups for 4x11,10,7,7. I then did pec deck for 3x12,12,10 (230,235,235). Next was 1arm pec deck for 3x12 (160,175,185). Incline BB bench for 4x10,10,8,6 (185,185,195,195). Next was incline hammer strength press for 4x10,10,10,8 (160,180,180,190). A combo followed of incline DB flyes and neutral grip incline bench for 3x8 (30,35,40). Next was machine bench for 4x10,10,10,8 (145,150,160,165). Last for chest was high cable cross over 3x12 (37) and chest dips 3x12. Now was the arm portion. First was close grip bench 4x8 (185) and high pulley cable curls 4x10 (50,60,70,75). Next was reverse curls 4x10 (70,70,80,80) and 1 arm cable pressdown 4x10 (30,30,35,35). Next was rope hammercurl 4x10,10,10,8 (52.5,57.5,62.5,67.5) and overhead rope extensions 4x10 (42.5,47.5,52.5,62.5). Last was seated DB curls 4x10 (30,35,35,35) and leaning 1 arm extension 4x10 (32.5). Afterwards, I went home and ate 4 eggs and banana pancakes. Vertical back and horizontal shoulders on deck tomorrow