Here's my Story

[BJP2k14]

Hypo upper
Mobility work 10mins


Incline bench - 3x6
145-175
Incline dumbbell - 3x8
60-70
Pec dec 7x7
145

Latpulldown 3x12
140-160

straight arm pulldown 3xfailure
60

High row 3x10
135

Standing ohp 3x6
95-145(3rep pr)

Straight arm raise 3x12
75

Hammer curls 4x12
35

Close grip 3x8
145

Overhead barbell extensions 3x8
85

Barbell curl 3x8
85
Weighted sit ups with 85
3xfailure

[BJP2k14]

Hypo lower
Mobility work 5mins

Barx10x3
145x6x2 going below parallel and pausing
195x3x2
325x3 - box squats pr
Backed off and did low weight high reps
145xfailurex3 - did like 15-20 reps still on box

Sumo
85x10x3
Just some nice easy work

Leg extensions 3x20
Curls 3x20

Calf
3x20x3
3 plates

[BJP2k14]

Power upper
Mobility work 10mins

Bench
Barx10x3
145x3
155x3
195x5x4

Pin presses
235x3x3

Seated military press
95x6
115x6
145x4 - dropped 5th on safety pins

Lat pull down
120-160
3x10

Straight arm
60
3xfailure

Cable row
150
3xfailure

Straight arm barbell raise
95
3x12

Skull crusher
85
3xfailure

Close grip
165
3x7

Barbell curls
85
3xfailure
Done

[BJP2k14]

Power lower
Reason I went a day late is because yesterday I only got 4 hours of sleep and worked 10-6 so I didn't wanna push my body further than needed.

Mobility work
5mins
Barx10x3
145x6x3
145xfailurex6

Leg press
4x20x10plates

Leg curl&text
3x15 160-190
Last set was a drop set to lightest weight, couldn't walk for 3mins literally crawled off the machine and laid on the ground.

Calf raises
4x20x4plates
3x20x4

[CWGame]

Hypo lower
Mobility work 10mins

Squats barx10x2
145x6x1
195x6x2
235x6x2
285x6x2

Sumo& conventional
135x6
185x3
225x3
275x3

Leg press
4x20x10plates

Extensions&curls
4x20x160

Calf raise
4x20x6plates

Tired but ready to gain some weight. Sitting at 210.

Making some serious squat gains man, great job!

How has it affected your injury if at all?

[BJP2k14]

Making some serious squat gains man, great job!

How has it affected your injury if at all?

It has, I have to take some time off from heavy squats because I can feel it compressing the vertebrae and increasing pain. I feel it more in the thoracic cavity than my lumbar.
Also I got a new job as a pharmacy technician so I have to stand all shift so that doesn't help at all.

But I'm seeing quad gains bro. Hoping to see some big sweeps soon.
Thanks for checking in buddy.

[BJP2k14]

Hypo upper
Mobility work 5 mins

U
Incline bench, set up my own bench in a power rack because the one in the gym sucks ass.

Barx2x10
145x8
155x6
165x6
175x5
145x6
145x6

Incline dumbbell
3x12
60-70

Lat pull down
3x12
120-160

Straight arm & high row
3xfailure
40-60
140

Dumbbell shoulder press
3x12
45-65
Supersetted with straight arm cable raises
3xfailure
10-12.5

Did arms with a friend that was doing a live broadcast to his friends

Cable curls
Rope push down
Single arm push downs
Overhead tricep ext dumbbell
Chin ups
Dips

For abs
Did some hanging leg raises

[BACONS]

Cool man i hope i can do what you do

[BJP2k14]

Power upper
Today's workout was pretty shtty. Didn't eat a lot during the weekend so I couldn't press the weight I wanted to.
Was hoping to press 225 for reps. But only got one. Pretty upset.
Mobility 5mins

Bench
Barx10x2
95x5x1
135x5x1
155x3x1
185x3x1
225x2x1
215x2x3

Only good thing was back.
Gonna start doing cardio and look to lose some fat for 3-5 weeks. Sitting at 18%.
Did stepper today for 8mins.

[BJP2k14]

Cool man i hope i can do what you do

Thanks buddy.

[BJP2k14]

Did legs and arms yesterday and back and shoulders today chest and arms tomorrow.

Legs and arms
Squats 2x6
135x2x6
Did a lot of mobility work, rehabbing my spine atm. It feels better.
Leg press 4x20
Leg ext & curls 4x20
Stand calf 4x20

Arms
Close grip 3x8
Single arm curls - doing some work to fix an imbalance in my left arm cause bicep is smaller.
Preacher on left


Shoulders
Seated military press
3x6

Side dumbbell raise
Barbell raise
3x12

Back

Lat pull down
3x12
Straight arm pull down
3x12
Rope row, trying something new
3x12

Doing chest and tris tomorrow(genius I know).

[BJP2k14]

Chest and arms
Mobility work 10mins
Killed chest and tris today.
Did some power bench since Monday was a failure.
Barx10x3
95x8
135x5
185x3
225x2x5

My left forearm feels like it's gonna tear if I keep benching heavy or pushing heavy.
Idk what's wrong with it.

Incline Dumbbells
3x6
65-75
Incline fly
3x12
Cable flye
3x20
Dumbbell pull over
3x10

Triceps
Cgbp
155x8x3
Rope pull downs
3x12
Single arm ext
3x12
Overhead cable ext
3x12
Dips
3xfailure

Biceps
Still trying to fix an imbalance
Hammer curls
3x12
Seated straight arm curls
3x12
Preacher left arm only
3x12

Feeling really good, sitting at 210-212. I know I said I'm gonna cut but I wanna gain more mass since I'm already used to eating a lot. Gonna try and get to 220 before I start cutting.

[BJP2k14]

Power upper

Mobility - 5mins

Had a good weekend off, ate a lot.

Bench
Barx10x2
105x5
145x3
185x3
195x3
215x5x2-3
225x2x2

Pin presses
245x3x2

Everything else went good. Making good gains on bench.

Did ohp of 155x2 which was pretty nice.

Time to make some gains m8s.

[BJP2k14]

Power lower

Mobility work 10mins

Barx10x2
95x8
135x5
185x6x3
225x6-8x3

Deadlift

Sumo and conventional

135x5 both
225x3 both
285x3 both
315x1 conventional PR, post injury.
Back feels fine

Finished off with some accessory work.

Happy with what I've being able to lift. Really doing my best to eat a lot so my lifts keep on going up.

[BJP2k14]

http://youtu.be/M2VSncMhAz0
http://youtu.be/e3_EaOV-L30

[BJP2k14]

Hypo upper

Mobility work Included taking a dump today which included the toilet actually flushing.
5mins

Incline bench
175x3x6

Flat dumbbell
3x8

Seated military
145x3x6

Pull ups
3x8

Lat pull downs
3x12

Straight arm & high row
3x12
170

Seated lateral raise 3x20
Straight arm raises 3x20

Cgbp
3x8

Iso push downs
3x12

Left arm curls
3x20

Ab machine
4x20

[orion792]

good luck on the bench bro,you'll get past that plateau

[BJP2k14]

good luck on the bench bro,you'll get past that plateau

Thanks bro

[BJP2k14]

Sorry for not posting in a while.
I've still been working out but just not posting.

I set a 360lb deadlift pr, I was having a pretty good day squatting and deadlifting so I thought what the hell.

I've started to cut, I went from 215->210 in 2.5 weeks. Going to go down to 195 and hopefully be down to 12-14%bf.

[Fattgott]

Nice PR mate! Sumo or conventional?

[BJP2k14]

Cut went pretty decent. Went from 215->205 dropped about 3%bf.
Going to start with Canditos Strength Program for six weeks then go onto his hypertrophy program then back onto strength. Keeping the same pattern for 30weeks.

Long time to bulk but I'm gonna do a leaner one is time. Looking to bench 315 squat and deadlift 405 before I'm done.

[BJP2k14]

Week one of Canditos strength program.

Squats 4x6
180
Thoughts - can't wait till my squat shoes come in, did officially low bar but I'm gonna need some wrist wraps next time cause pain af.

Deadlifts 2x6
275
Thoughts - pretty easy for me but last two were grinders

Leg extensions
3x20
Easy work

Stld
135x8

My ass, lower back and hamstrings are gonna be sore af for the next three days lol.

Planks 3 mins

Biked for 15mins.

Eating on a 300calorie surplus.

[BJP2k14]

Day two

Mobility 5mins

Bench
115x10
150x10
170x8
175x6

Wasn't too hard but I feel like my bench took a hit from that cut

Dumbbell row
90x10x4

Seated OHP
95x10x4

Lat pull down
140x12x4

Hammer/ Supinating/ Alternating curls
25x12x3

CGBP(135x12)

Seated dumbbell extension
70x12x2

Pretty good workout, ready for my rest day cause I'm tired af.

[BJP2k14]

Day 4 week one

Bench
115x10
150x10
170x8
175x6

Pretty easy, think I've finally found a good grip setting for the bench.

Dumbbell row
95->100
10,10,8,6

OHP
95x10x2
115x8
135x6

Lat pull down
160x12,12,10,8

Curls
25x12x3

Push downs
50x12x3

Planks 3 mins
Done

[BJP2k14]

Day 5

Mobility work 5mins

Squats
Barx10
135x5
160x8x4

Deadlifts
245x8x2

Leg curls
150x12x2

15mins on the bike.

Done.

[BJP2k14]

Day 6

Mobility work 5mins

Bench
Barx10
95x8
135x5
155x3
185x8

OHP
95x8
115x8
135x6
135x6
165x1 ayyyy

Machine row
270x12x4

Dumbbell row
85x6x3

Preacher curls
45x12x4

Hammer curls
25x8x3

Cgbp
135x12x4

Ready for a good weekend of food
Row tyde

[BJP2k14]

Week two day 1
Mobility work 10mins

Squats
Barx10x2
95x5
135x3
165x3
185xMR(10)
185x3x5

Paused Deadlift
240x8x3

Lying Hamstring curl
140x12x3

Leg press + Calf Raise
20x3

[BJP2k14]

Week 2 day two
Mobility work 5mins

Bench
Barx10x2
135x5
155x3
165x10
175x8
185x8

Went against protocol and did some cable flyes and incline smith machine press

Seated dumbbell press
50x8x3

Machine hammer row
270x10x4

Lat pull down
140x12x3

Rear delt flyes
10x20x3

Lateral raises 25x12x3

Preacher curls 75x8x3

Concentration curls 25x12x3

Dips BWx6-8x2

Tricep push downs 60x12x3

Ab machine 140x4x12

Bike + treadmill for 15mins total

Thoughts: going good so far, up to 215, strength is good and going up slowly.
Dumbbell shoulder press was weak but I did it like 20sec after flyes I was just tried at that point.

[BJP2k14]

Day 4 week 2

Mobility work 10 mins
Barx10x2
95x5
135x5
185xMR(10)
175x3x10 with 1min rest

Deadlifts
135x6
225x8
255x8x2

Lying hamstring
125x12x3

Leg press with calf raise
4platesx20x4

Ab machine
140x12x3

Did some cleans with 135 for 5-6reps

Biked for 10 mins.

Squats was easy, same with deadlifts.
I WANT BIGGER LEGS

[BJP2k14]

Say 5 week 2

Mobility work 5mins

Bench
Barx10x2
95x5
135x6
155x3
165x10
175x8
185x8

Slingshot CGBP
225x3x3

Incline flyes
55x12x3

Seated Dumbbell press
60x8x3

Hammer row machine
360x12x3

Lateral raises
25x8x3

Rear delt cable flyes
12x12x3

Concentration curl
25x8x4 just left hand

25x12x3 hammer curls

CGBP
135x12

Tricep Ext
50x12x3

Done