01-03-2015
UPPER
Incline BB / Pull-ups
-215x4 / 10
-195x7 / 10
-175x10 / 9
Dips / Rows
-10 / 10 (4 sets)
Reverse Curls / Pushdowns
-50x10 / 12 (4 sets)
Surprised myself on incline. Instead of using a 25 or 35 I just stacked on a bunch of 10's after the 45. Thought a 45 and 4 10's equaled 205 but when I stopped and thought about it later I realized it was 215. Felt good man.
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Thread: We Were Bodybuilders
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01-04-2016, 05:20 PM #61
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
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01-04-2016, 05:22 PM #62
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01-04-2016, 07:19 PM #63
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
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01-04-2016, 07:28 PM #64
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
1.4.16 -- Push Power
Flat BB Press
135x8, 165x8, 185x8, 225x6, 235x3
--Damn felt strong here!
CG Cable Flys
5 sets of 12 at low setting
OH DB Tricep Extensions
60x10, 70x8, 80x8, 90x6, 95x4
--Felt pretty damn strong here too
Dips
BWx12, BWx12, BWx12, BWx12
DB Lateral Raises
15x12, 20x10, 20x10, 20x10
Machine Shoulder Press
4 sets of 8
Rope Tricep Pressdowns
4 sets of 8-10
Plate Raises (w/ a 25lb plate)
3 sets of 10
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (350 cals)
Convinced Clint to start coming to the gym with me this year and was awesome to have a spotter. Awesome workout today, and took a couple of videos of the top 2 sets of bench press from tonight:
Flat BB Bench Press 225x6
Flat BB Bench Press 235x3
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01-07-2016, 05:11 PM #65
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
(from 1.6.16)
Pull Hypertrophy
WG Pullups
BWx12, BWx10
T-bars
45x12, 70x12, 80x12, 90x10
Preset EZ Bar Curls
40x12, 40x12, 40x12, 40x12
Iso Bicep Curl Machine
35x12/arm, 35x12/arm, 35x12/arm, 35x12/arm
Smith Shrugs
135x12, 135x12, 135x12, 135x12
DB Rear Delt Flys
10x10, 10x10, 10x10
MG Cable Rows
100x12, 120x12, 120x12
Concentration Curls
20x10/arm, 20x10/arm, 20x8/arm
Hyperextensions
BWx12, 10x12, 10x12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (341 cals)
Was super tired and had a bad headache all day. Eh got through the workout at least.
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01-07-2016, 10:55 PM #66
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01-07-2016, 10:57 PM #67
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01-09-2016, 07:59 AM #68
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01-09-2016, 08:10 AM #69
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
(from 1.8.16)
Legs
Leg Extensions
85x12, 100x12, 115x12, 130x12
--Warmup
Leg Press Machine
90x12, 210x12, 230x12, 250x12, 270x12, 290x12, 310x10, 330x8, 350x8, 370x8, 390(stack)x8
--Wanted to do squats today but gym was crazy packed even on a Friday!.. Couldn't do squats or fronts or reg leg press or hacks or anything really.. Can't wait for another couple of weeks when these dbags will go back to being lazyasses at home.. I will say this got tough towards the end though.. Did feel good
Kneeling Iso Ham Curl Machine
35x12/leg, 40x12/leg, 45x10/leg, 50x10/leg, 55x7/leg, 55x6/leg
--Felt strong here
Lying Ham Curl Machine
80x10, 80x10, 80x10, 80x10
Side Bends (w/ a 25lb plate)
4 sets of 12/side
Various Ground Crunches
Few sets
--Abs completely spazzed out and cramped up.. Hurt like hell but needless to say going that entire bulk without really directly hitting abs (abs are never included in those workouts I don't know why) was not a good idea.. Should've done them on offdays or something
Horizontal Calf Press
2pps x 15, 2pps x 15, 2pps x 15, 2pps x 12, 2pps x 12, 2pps x 12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (347 cals)
So I scrapped doing the power/hyper portion of the split. The gym is always packed even at times when it shouldn't be (like usually on Friday nights and after 7pm weekdays), and so having to just do whatever I can do.. Wasn't really possible to do power today on the leg press machine cause the thing is a joke compared to squats, but wasn't anything else available due to how busy it was in there. Will try to include both some power and hyper exercises throughout this regimen to make sure I vary rep ranges/weights, but won't commit to anything as of now. Will re-evaluate this later on after the new years resolutioners go back to their couches.Last edited by snes85; 01-11-2016 at 04:52 AM.
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01-11-2016, 04:51 AM #70
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Bodyweight (1.11.16): 159.8lbs (-4.0lbs)
Attributing this large drop to it being the first week back on calorie tracking. I know a lot of it is just glycogen depletion so not too worried. Have been a little low energy last week (and maybe an occasional feeling of hunger) but that's probably just my body getting acclimated to not eating everything in sight like I did in November and December. Keeping everything the same for at least this next week.
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01-12-2016, 05:01 PM #71
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
(from 1.11.16)
Push
Flat DB Press
50x12, 60x10, 70x10, 80x8, 90x8, 100x6, 110x3
--Felt crazy strong here
Preset EZ Bar Skullcrushers
60x12, 70x10, 80x8, 80x8, 80x8
Cable Flys
2 sets of 12 at each Low, Med, High settings
Preset EZ Upright Rows
40x8, 40x12, 40x12, 40x12
supersetted w/
Preset EZ OH Press
40x8, 40x12, 40x12, 40x12
--50lb bar has been lost for some time at the gym.. However, this did actually get pretty tough on the last couple sets
Straight Bar Cable Tricep Pressdowns
4 sets of 8-10
Dip Machine
2 sets of 10-12
--Mid chest felt a weird strained feeling so didn't want to push it, stopped after 2 sets
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (343 cals)
Honestly felt like I really hurt my chest when I got home. Now that it's been about a day it still hurts a bit, but luckily feels a bit better so making me think it's just excessive soreness instead of something like a pec tear. Hopefully will be completely gone in a couple days. Fingers crossed.
Here are a couple vids of the top two sets of db presses from today though:
flat db bench press 100x6
flat db bench press 110x3
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01-12-2016, 07:57 PM #72
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
Damn man. You're going to be breaking your old DB pr's in no time. Just switched back and already rocking the 110's. Crazy.
The 4lb drop is awesome. It's always nice to pick some numbers and get instant results from them. The worst is when you think you're putting yourself in a deficit and you end up staying the same or even gaining.
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01-12-2016, 08:09 PM #73
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
My last three workouts...
PUSH
Incline BB
-215x4
-195x7
-185x9
DB OHP
-60x7
-55x7
-50x8
Dips
-12, 12, 12
Pushdowns
-65x12, 12, 12
Pretty much the same as last time on incline. I'm going to keep pushing for more reps with those weights. Four reps is a little less than I'm shooting for.
LEGS
BB Lunges
-115x20, 18, 16, 14
LLRs
-3x15
Sit-ups
-3x15
Five more pounds and the same number of reps. I'm satisfied with that. I may try to throw front squats back in soon to see if my hip is good to go.
PULL
Pull-ups
-10
-17.5x6, 6, 5
Ring Rows
-12, 12
-10, 10
BB Rows
-135x10, 10, 10, 10
BB Curls
-65x12, 12, 12, 12
Added a weighted vest for pull-ups. It had 7 little plate things in it. I'm not really sure if they're 2.5 or 5 pounds each. I do t have a human scale to weigh them and I sure as hell am not putting them on my precious little food scale.
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01-14-2016, 03:52 PM #74
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
(from 1.13.16)
HG Pullups
BWx10, BW+25x8, BW+45x8, BW+45x6
--The 45 was tough but really enjoyed doing weighted
Deadlifts
135x8, 225x8, 275x6, 315x5, 335x3, 355x2
--Felt strong here today
Reverse Preset EZ Bar Curls
40x12, 40x12, 40x10, 40x10
Bent Over DB Rear Delt Flys
10x10, 10x10, 10x10, 10x10
MG Iso Cable Rows
4 sets of 10-12
Iso Bicep Curl Machine
35x12/arm, 40x12/arm, 40x12/arm, 40x12/arm, 40x12/arm
Shrug Machine
4 sets of 12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (335 cals)
Pretty good workout today, back feels demolished.
Deadlifts 335x3 (1.13.16)
Deadlifts 355x2 (1.13.16)
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01-14-2016, 03:53 PM #75
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01-15-2016, 06:26 PM #76
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Legs
Leg Extensions
90x10, 110x10, 130x10
--Warmup
Squats
135x8, 185x8, 225x8, 245x6, 265x4, 135x8
--Not bad, but lower back is still sore as hell from Wednesday's deadlifts.. Definitely made these a lot harder
Kneeling Iso Ham Curl Machine
40x8/leg, 45x8/leg, 50x8/leg, 55x8/leg, 60x6/leg, 30x20/leg
--Felt good today
Kneeling Cable Crunches
42.5x12, 50x12, 50x12, 50x12
supersetted w/
Kneeling Cable Side Crunches
42.5x8/side, 50x8/side, 50x8/side, 50x8/side
Standing Smith Calf Raises
4 sets of 8-12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (336 cals)
Squats 265x4 (1.15.16):
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01-18-2016, 03:45 AM #77
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01-18-2016, 10:25 AM #78
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01-18-2016, 03:55 PM #79
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Yeah definitely happy with the weight loss, just hoping that I can stretch it all out till August lol.
Definitely have had a couple of guesstimate meals so far, the worst was probably at my brother's house for dinner (nothing really all that bad, just had to pretty much completely guess on everything), but other than that one for the most part I can guesstimate at least close. The vast majority of my meals though are my chicken sandwiches and I know the numbers of every variation of that like the back of my hand haha.
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01-18-2016, 03:59 PM #80
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Push
Incline BB Press
135x8, 165x8, 165x8, 165x8, 165x8
--Tough getting through these sets, definitely weaker on incline but felt good
Cable Flys
5 sets of 10-12 at low setting
DB OH Press
40x8, 50x8, 55x8, 60x7
Decline CGBP
95x12, 135x8, 135x8, 135x8
--Damn stability was bad here, gotta work on this again
Dips
BWx12, BW+25x12, BW+45x6, BWx12
--Not quite what I wanted at 45 but felt strong here
DB Lateral Raises
15x12, 15x12, 15x12, 15x12
Dip Machine
110x12, 130x12, 150x10, 170x7
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (347 cals)
Great workout today. Last day of being on call so yay (lucky to not have been called during my workouts all week).
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01-19-2016, 10:05 AM #81
- Join Date: Jul 2009
- Location: Simpsonville, South Carolina, United States
- Posts: 2,048
- Rep Power: 776
Y'all are crushing some workouts in here!
AI, your DB and BB presses are strong as fawk, definitely got me beat, and those deads too.
Britt, killin the incline pressing and lunges too brah!
Workouts from last two weeks:
( been doin them every day, so far not one rest day)
Diapers changed
7 - 10 sets of 1 change daily
Superset w/
Wet wipe wrist curls
7 sets of 3 reps each
Baby curls
1837628283x199187372830372628
Left Bi is sooo freggin swole right now guys!!!!
Baby raises
48 sets x 1 rep each
Back on fiyaaaaah!
Cardio
4 hours of cumulative pacing in circles each day
Stroller push - 0.1 miles
Shredsville here I come!Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.
There is only one form of human depravity - the man without a purpose
If you don't know, the thing to do is not to get scared, but to learn
2014 Contest Prep Journal:
http://forum.bodybuilding.com/showthread.php?t=161824833
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01-20-2016, 07:36 PM #82
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01-20-2016, 07:41 PM #83
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Pull
WG Pullups
BWx12, BWx10, BWx8
--WG always tough
Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2
--Didn't have it in me to match last time's numbers.. On my 10th workday in a row and I'm beat..
Iso DB Preacher Curls
25x12x12, 25x12x12, 25x12x12, 25x12x12
Smith Shrugs
135x12, 135x12, 135x12, 135x12, 135x12
DB Rear Delt Flys
10x10, 10x10, 10x10, 10x10
Iso MG Cable Rows
50x12, 50x12, 50x12, 50x12
Hyperextensions Machine
110x12, 110x12
Bicep Curl Machine
65x12, 65x12, 65x12, 65x10
Cardio
30 mins Elliptical, Level 12 (330cals)
--Diff machine but actually sweated a ton
Not bad day today but happy to finally get a day off work tomorrow yay.
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01-22-2016, 09:19 AM #84
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Legs
Squats
135x8, 185x8, 225x8, 255x5, 275x3, 275x3, 275x3
--Did these with no shoes on today and loved it.. Had better stability since my usual athletic shoes have a significant heel and so tend to make me lean forward and lose some balance.. 275 felt strong on the first set, but watched the video back and was not quite at parallel so repeated it.. 2nd set was tougher but was probably still a hair above parallel also
Iso DB SLDL's
40x8/leg, 40x8/leg, 40x8/leg, 40x8/leg, 40x8/leg
--Lower back was dead after the squats so stayed at 40.. Felt good though
Smith Calf Raises
135x12, 135x12, 135x12, 135x12, 135x12
Kneeling Cable Crunches
50x12, 57.5x12, 65x12, 70x8, 70x8, 70x8
Cable Side Bends
25x12/side, 35x10/side, 35x10/side, 35x8/side
Preset Straight Bar Lunges
50x10steps/foot, 70x10steps/foot, 90x8steps/foot
--Brutal on the whole CNS lol
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (358 cals)
Pretty great workout overall.
Squats 275x3 set 1 (not quite to parallel)
Squats 275x3 set 2 (still a hair shy of parallel)
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01-25-2016, 03:37 AM #85
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Bodyweight (1.25.16): 160.6lbs (+2.4lbs)
Ugh. Obviously not ideal but not going to dwell on it. Had some GI issues over the weekend and was out of town so foods were pretty different and a lot of estimation so yeah. Reducing cals to 1800 per day (still pretty high for me at this weight historically) and keeping everything rlse the same.
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01-26-2016, 04:42 PM #86
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
(from 1.25.16)
Push
Flat DB Press
50x8, 70x8, 80x8, 90x8, 100x5, 110x5
Seated BB OH Press
45(bar)x8, 65x8, 85x8, 95x8, 95x8
Cable Flys
2 sets of 12 at each Low, Med, High
Seated DB OH Tricep Extensions
60x8, 70x8, 80x8, 90x6, 95x5
Preset EZ Bar Upright Rows
40x12, 40x12, 40x12, 40x8
Dip Machine
4 sets of 8-12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (352 cals)
Flat DB Press 110x5:
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01-27-2016, 06:54 PM #87
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Pull
WG Pulldowns
50x8, 50x8, 50x8
Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x2, 365x2
--Felt awesome today.. Strong sets
HG Pullups
BWx12, BWx12, BWx12, BWx8
EZ Bar Preacher Curls
45x10, 45x10, 45x10, 45x10
MG Rows
50x12, 60x10, 70x8, 80x6
Shrug Machine
1pps x 12, 1p1qps x 12, 1p1qps x 12, 1p1qps x 10
Rear Delt Fly Machine
4 sets of 8
Cable Curls
4 sets of 8
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (332 cals)
Deadlifts 365x2:
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01-29-2016, 07:39 PM #88
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
Leg Press
3pps x 12, 4pps x 12, 5pps x 10, 6pps x 8, 6pps x 8, 6pps x 8, 6pps x 6
--Wanted to do squats, but of course it was taken.. This felt good though
BB SLDL's
95x8, 135x8, 155x8, 165x7, 135x8
Horizontal Calf Press Machine
2pps x 15, 2p1qps x 15, 3pps x 10, 3pps x 10, 3pps x 8
Kneeling Cable Side Crunches
4 sets of 8/side
Dip-Position Leg Raises
3 sets of 8
Preset EZ Bar Lunges
70x10steps/foot, 90x10steps/foot
--Almost died finishing the set at 90 so had to stop.. And still got cardio to do boo!
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (345 cals)
Had no energy the entire time (long day/week), but got a good workout.
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01-31-2016, 10:47 AM #89
- Join Date: Jul 2009
- Location: Simpsonville, South Carolina, United States
- Posts: 2,048
- Rep Power: 776
Weight: 194.7
Well that was a surprise. 190-195 was my ideal offseason weight, but I guess the lack of lifting and eating less,but overall ****tier food has me looking pretty soft at this weight now.
Finally got a day in the gym so here we go:
Push
Flat DB
50x10
60x10
70x10
80x7
90x2
Skulls
50x10
50x10
Superset w/
Push Ups
3 sets of 10
DB OH Press
45x5 (furfuxsake...)
30x12
30x12
Cable crossovers
3 sets of 12.5x12
Superset w/
SA Tri pressdowns
3 sets of 12.5x12x12
V rope crunches
2 sets 42.5x20
Superset w/
Plate side bends
2 sets of 1px15x15
PL Incline Press
1ppsx12
1ppsx10
Well, one step at a time...Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.
There is only one form of human depravity - the man without a purpose
If you don't know, the thing to do is not to get scared, but to learn
2014 Contest Prep Journal:
http://forum.bodybuilding.com/showthread.php?t=161824833
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02-01-2016, 04:17 AM #90
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 241
^Glad to see you getting a chance to get a non-baby lift in P!
Bodyweight (2.1.16): 156.6lbs (-4.0lbs)
Looks like a big drop but had that big bump up in weight last week so works out to -1.6lbs over the past two weeks. Still have a lot of time left so assuming this weight is accurate, I should be right on (or even a little ahead of) track. So overall, happy with the number today.
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