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  1. #1351
    The Machine Jdot5's Avatar
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    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.
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  2. #1352
    Registered User musclehead09's Avatar
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    Originally Posted by Jdot5 View Post
    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?
    Lifetime PR's

    Squat 430 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Focused on a mix of strength and size for now. After competing in 4 powerlifting meets I'm interested in bodybuilding.

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=176764411&p=1572737021#post1572737021
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  3. #1353
    The Machine Jdot5's Avatar
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    Originally Posted by musclehead09 View Post
    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
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  4. #1354
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
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    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
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  5. #1355
    The Machine Jdot5's Avatar
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    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.
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  6. #1356
    Registered User musclehead09's Avatar
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    Originally Posted by Jdot5 View Post
    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
    Lifetime PR's

    Squat 430 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Focused on a mix of strength and size for now. After competing in 4 powerlifting meets I'm interested in bodybuilding.

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=176764411&p=1572737021#post1572737021
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  7. #1357
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
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    Originally Posted by musclehead09 View Post
    Nice work. My Delts got a pump just reading this lol
    lol thanks bro
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  8. #1358
    The Machine Jdot5's Avatar
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    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
    -#TeamBramble #GetFitOrDie

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