We Were Bodybuilders

[bwelch1985]

Strong workouts braj. Anything over 5 reps on squats makes me want to die.

Is cardio 40 minutes after workouts only or on off days too?

[snes85]

Strong workouts braj. Anything over 5 reps on squats makes me want to die.

Is cardio 40 minutes after workouts only or on off days too?

Thanks dude. Only doing them on workout days (so 3x per week). Not too crazy yet as far as cardio goes.

[snes85]

Legs

Leg Press
2pps x 12, 3pps x 10

Squats
135x8, 185x8, 235x8, 275x4, 295x2, 315x2, 335x0
--Eh felt strong on the lower sets but 315 and 335 were really tough today.. Had to bail it at 335.. On another note, went around midday and it was pretty hot in the gym today..

Smith SLDL's
95x8, 115x8, 115x8, 115x8, 115x8
--First time doing these.. Was a bit awkward at first but not bad really

Calf Press on Leg Press
2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12

Leg Press
3pps x 10, 3pps x 10, 3pps x 10

Decline Crunches
BWx15, 25x12, 25x12, 25x12

Reverse Crunches
BWx8, BWx8
--Didn't care for these today

Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (466 cals)


Done and done.

[snes85]

Bodyweight (3.14.16): 154.0lbs (-0.0lbs)

Literally can't even. But just going to leave everything the same and will recheck next week.

[snes85]

(from 3.14.16)

Push

Flat BB Press
135x8, 165x8, 185x8, 205x8, 225x5

Iso Pec Fly Machine
70x8/arm, 70x8/arm, 70x8/arm, 70x8/arm, 70x8/arm
This felt really great actually

V-Bar Tricep Pressdowns
4 sets of 8-10

Seated DB OH Press
35x12, 40x12, 45x10, 50x8, 55x8

Standing Preset EZ Bar Upright Rows
60x12, 70x8, 70x8, 70x6

Incline Press Machine
1pps x 12, 1p1qps x 8, 1p1qps x 8, 1p1qps x 6

Dip Machine
4 sets of 10-12

Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (446 cals)

[D-Wade7288]

Well brahs.....not sure if I can include myself ITT. But definitely digging the idea. Competition last July. Operation get big now.

Carry on brahs.

[bwelch1985]

Well brahs.....not sure if I can include myself ITT. But definitely digging the idea. Competition last July. Operation get big now.

Carry on brahs.

Welcome, broseph.

Let's see some nudes from the comp!

[bwelch1985]

AI, I can't believe you can maintain your sanity just weighing in once every week. I couldn't do it lol.

[bwelch1985]

03-14-2016

Flat BB
-225x2
-205x6
-185x9

BB OHP
-115x8, 8, 8

Dips
-15, 12

DLRs (dip position leg raises)
-15, 12, 10


03-15-2016

2.32 miles (20:26)


03-16-2016

SA BB Rows
-60x8, 8
-50x12

BB Rows
-135x10, 10, 10

BB Curls
-65x12, 12
-55x12

Some pretty good workouts for me. My running strategy right now is just to increase my workload....more miles per week, longer runs without stopping.

[snes85]

AI, I can't believe you can maintain your sanity just weighing in once every week. I couldn't do it lol.

Well honestly I go crazier when I weigh myself multiple times a week since I would always be adjusting the diet and exercise regimen lol.. But going to take this moment to talk about a little realization I had the other day (probably way behind but whatevs lol). I can see why generally when prepping individual macros are tracked as opposed to overall calories. While I do still feel like it's the overall caloric deficit (regardless of how it's obtained macro-wise) that leads to the weight loss, tracking individual macros makes making adjustments a lot easier. When the macros vary like they have been on my diet this year, your level of glycogen storage fluctuates each week. So while I may have actually lost some fat from one week to the next at any one point, if I have a higher ratio of carbs on the weekend (which I sometimes do because everyone I know is secretly trying to make me fat), my glycogen level at my weigh-in on Monday morning will be much higher and it will not look like any weight was lost. Just keeping this as a realization for now though and still will just be tracking overall calories while I feel like I still can. No need to make dieting any harder than it needs to be!

TL;DR: Nothing's changed. Lol.

03-14-2016

Flat BB
-225x2
-205x6
-185x9

BB OHP
-115x8, 8, 8

Dips
-15, 12

DLRs (dip position leg raises)
-15, 12, 10


03-15-2016

2.32 miles (20:26)


03-16-2016

SA BB Rows
-60x8, 8
-50x12

BB Rows
-135x10, 10, 10

BB Curls
-65x12, 12
-55x12

Some pretty good workouts for me. My running strategy right now is just to increase my workload....more miles per week, longer runs without stopping.

Nice looking workouts man! The running is still just so foreign to me haha. But glad to see you're killin it even with two little rugrats!

[snes85]

(from 3.16.16)

Pull

HG Pullups
BWx16, BWx12, BWx12

Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x1
--Felt some back rounding at 355 so didn't push it.. Kinda pissed tbh ><

Small Bar Cable Curls
30x12, 42.5x10, 42.5x8, 42.5x8, 42.5x8

Rear Delt Fly Machine
55x12, 55x12, 55x12, 55x12

Shrug Machine
1pps x 12, 1pps x 12, 1pps x 12, 1pps x 12
--30 seconds between sets

HG DB Preachers
20x12/arm
--Didn't like HG today

DB Preachers
20x12/arm, 20x12/arm, 20x12/arm

WG Pulldowns
3 sets of 6-12

Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (451 cals)


Not as many sets as I would've liked cause we ended up chatting with some friends for a good while, but not bad overall.

[D-Wade7288]

Welcome, broseph.

Let's see some nudes from the comp!

Apologies brahs. I have my pictures here on my body space. Apologies as I am not the best at uploading them elsewhere. Here are a few:

Got a LONG ways to go before I get on your status:

http://bodyspace.bodybuilding.com/ph...hotos/22756631

Let me know if you can/can't see them and I'll try and work on getting them up here. Long story short, calves need work and so does width. This game is not for the faint of heart and I am in it for the long run.

[bwelch1985]

AI: I know exactly what you mean. From a purely scientific point of view the glycogen fluctuations shouldn't have any impact on your progress...psychologically however, that sh*t can wreak havoc lol. But just like you said there's no need to make dieting any harder. IMO 99% of the results you see from prep are due to the verrrrry basic stuff. Getting caught up in the super minute details in hopes of gaining that last 1% is just mental masturbation.

D-Wade: You looked awesome up there brother! Conditioning is excellent and your chest and shoulders look amazing. Great job homie.

[bwelch1985]

03-17-2016

2.63 miles (22:16)


03-18-2016

Incline BB
-195x6
-175x8
-155x10
-135x12

DB OHP
-50x8
-45x8
-40x8

Dips
-10, 9

[D-Wade7288]

May I begin to contribute to this wonderful log?

Whoooaaaa cardio game on Fleek bwelch.

My workout today:

Back Squats 3x 5-8 (315x8-no belt PR, 355 (5) no belt, 375 (4)
--Anyone here ever have a bent ass bar? I mean the damn thing was rolling off my back! so frustrating

Sumo Deads 3 sets of 405 (3), 435 (3), 465 (1) easy. First two sets with no belt.

Leg Press 3x 10 reps (10 plates, 12 plates, 14 plates)

Lying Leg Curl 3x 8-12 reps (110,125, 95)

Seated & Standing Calf Raises (I have the weight written in my log book but I think it was)

--Seated 2x 50 (17 reps), 90 (10)--2 second pause at the bottom of each rep controlling the weight.

--Standing Calf Raises 3x 110, 120, 130 (10 reps)

Tomorrow I will have a 40 min cardio session in the morning to make for my allowed 1 hour of cardio per week.



Edit: bwelch--thanks for the kind words. Lets just say I got stuck in a ****ty situation. I had a contest prep coach that decided to go awol on my about 8 weeks out. So I had to hire another one (well I didn't have to, but you get my drift) in order to help me. I feel that the first time is truly the toughest as you have to learn your body throughout the process. So I had hired someone to help me.

[CatfishBlues]

Gonna give this a go again. Lots of life been goin on over the last year or so, sporadic gym visits during that time have left me as a shell of the once gloriously scrawny but shredded specimen I was. Weights will be embarrassing accordingly.

Cable Warm Up

Flat DB Press
45x10
55x10
70x8
70x8

Plate Loaded flat Press
1ppsx10
1ppsx10
1ppsx10

WG OH Pull Ups
BWx10
BWx8
BWx6

Squats
Barx10
Barx10
Barx10

Leg Press
130x12
130x12

SL Calf Press
130x15x15
130x15x15

Tri pressdowns
17.5x15
17.5x15

DB Curls
20x10x10
20x10x10

[CatfishBlues]

Is this thing still on?

Been getting in 2-3 sessions a week of randomness for the last month, but now that my schedule is allowing for some consistency, it's time to hop on a routine and get the diet in check. Haven't weighed in in probably 6-8 months, but I'd guess I'm around 197-205. Super soft and fluffy with a muffin top [insert current famous chef] would be proud of. But every now and then an ever so brief glimpse in the gym mirror with a fleeting overhead light shadow while struggling to hold a 20lb db shows me there's still that gloriously shredded physique hiding beneath.

Current goal is to get one bodybuilding meal in a day to replace current garbage diet, and also run 5/3/1 routine. Lifting schedule plan is tue, thur, sat, but that will change as needed, as long as I get in 3 sessions a week.

Let's do this!

LEGS
Squats
Barx10
95x10
135x8
150x5
175x5
195x10

Weights are what they are, I'm not gonna feel bad about it. I know once I start back consistently I will get my strength back in no time, but for now I just want to push myself while keeping form intact to avoid injury.

Leg Extensions
80x20
100x15
120x15

SLDLs
50x15
70x15
70x15

Calf Raises
1p1qx20
1p1qx20

Leg Press
2ppsx15
2ppsx15
2ppsx15

Wall Squat
1 min

Felt great!

[CatfishBlues]

Chest/Tri

BB Flat
Barx10
95x10
120x5
140x5
155x12

May have entered to low of a 1RM in the spreadsheet given the 12 reps on the last set, but I'm gonna stick with it as it will give me a minute to get some strength and form back

Incline DB
40x15
50x12
50x8

OH Triceps Ext
20x20
30x15
30x15

Decline Push Ups
15
15

V rope Pressdowns
50x15
80x10

superset w/

Cable Crossovers
20x20
30x12

Chest Press Machine
100x10
100x10

Triceps Machine
50x25

That's it for today. As an additional note, my previous workouts were minimum 60-90 minutes and sometimes longer, but now that I've got a little buy in the nursery, workout times are drastically reduced. 40-60 minutes is the max I will be in there now, so there is very limited rest periods between sets/exercises.

[CatfishBlues]

Back/bi

WG OH Pull ups
12
10
8
6
4

DB Rows
50x10
50x10

DB Curls
20x12x12
30x10x10
35x6x6

T Bar Rows
1px15
1px15
1px12

Straight bar curls
50x10
50x10

Lat pressdowns
60x20
80x12

Superset w/

Hyperextensions
25x12
25x12

Db alt curls w/hold
15xfailure

[CatfishBlues]

Delts
DB OH Press
30x10
30x10
40x8
50x6
60x3

DB Lateral Raises
15x15
20x12
25x8

DB Shrugs
60x15
60x15
60x15

Straight bar front raises
20x20
30x15
30x12

Rear Delt Machine
70x15
70x15
70x15

Weighted crunches
50x25
70x25
90x25

Crunches
20
20

Leg raises
10

[CatfishBlues]

Barx12
95x10
115x8
130x3
150x3
165x8

Incline DB
35x15
40x15
50x10

V rope pressdowns
80x15
100x15
120x10

Push ups
10
10
10

Decline sit ups
12
10
12

[CatfishBlues]

Went on vacation, and then had to recover from the vacation for a month

Legs

Squats
Barx10
95x10
135x8
185x5
205x3
135x15

BB Lunges
2 laps

Leg Press
1ppsx25 (quads)
1ppsx25 (quads)
1ppsx25 (hams)
1ppsx25 (hams)

Leg Ext
55x12
70x12
100x12

superset w/

Leg Curls
70x15
85x15
100x15

Standing Calf Raise Machine
170x20
210x20

[CatfishBlues]

"I've come back for you... to remind you of something. Something you once knew...That this world is not real....To take a leap of faith, yes. Come back... so we can be young men together again. Come back with me..."

Chest/Tris
Warm up

Chest press machine
40x15
40x15
40x15

Flat Bench
Qx10
Qx10
1ppsx6
1ppsx6
1ppsx5

Dips
BWx5
BWx5
BWx5

DB Flyes
20x12
20x12
20x12

Superset w/

OH Tri Extension
20x15
20x11
20x8

Cool down
5 laps on the track

Day 1 in the books. Goal was to just feel weights again. Got zapped fairly quickly but expected given I haven't done an organized workout in 2 years.

Plan is 3-5 lifting days a week.
Split:
Chest/Tri
Back/Bi
Delts/abs
Legs

[CatfishBlues]

Back/Bi

BWx5
BWx5
BWx5

DB Rows
20x12
20x15
20x15

Superset w/

DB Curls
20x12
20x12
20x10

Upright rows
20x15
20x15

T-bar rows
1qx15
1px12
1pdnx

Cable Curls
20x10x10

Lat pulldowns
60x15
60x15
60x15

Hyperextensions
BWx15
1dx12
1qx10

Straight bar Curls
40x12
40x8

Db Curls
5x5x5x5
10x5x5x5

[CatfishBlues]

Legs

Squats
Barx12
dx10
qx8
1px5

SL Prone Leg Curls
20x10x10
20x10x10
20x10x10

50x15
50x15
50x15


SLDLs
30x12
30x12

Calf Press/Leg sled
100x20/100x12

[CatfishBlues]

Delts/abs

Machine press
30x15
50x15
70x15
90x12
100x6

DB Delt Flyes
15x10
15x10
15x10

Sit ups
BWx15
BWx15
BWx15

Cable delt press
20x10x10
20x12x12
20x12x12

Superset w/

Cable delt fly
10x10x10
10x10x10
10x10x10

Lying leg lifts
Bwx10
Bwx8

Oblique crunch
Qx15x15
1px10x10

Str8 Bar OH Press
40x20
40x20

Stairmaster
2 mins 30 secs

[CatfishBlues]

Chest/tris

Flat Bench
Barx20
95x12
115x8
135x4

[CatfishBlues]

Flat BB
Barx20
65x10
95x10
115x8
135x5
135x5
135x4

Barbell Curls
30x5x5x5
40x5x5x5
50x5x5x5

Dips
BWx6
BWx5
BWx4


Seated DB Curls
20x12x12
20x10x10
20x10x10

Push ups (I/D/F)
BWx5x3

Nope, have to try these again another day. Plan was 5/5/5 of incline/decline/flat.

Machine Preacher Curls
30x12
30x8

Machine Press
60x20
60x13

[CatfishBlues]

Back/tris

WG Pull ups
BWX4
BWX4
BWX4

Lat pulldowns
50x12
70x12
90x12
110x10

Hyperextensions
BWx12
Qx10
Qx10

OH Tri extensions
15x15
20x15
20x15

Upright rows
30x15
30x15

Triceps Bench Dips
BWx15
BWx15

Lat pulldowns
50x15
70x10
70x10

Superset w/

V rope pressdown
30x15
30x15
30x15

[CatfishBlues]

Delts/abs

Seated BB OH Press
Barx15
65x12
75x10
95x3
Barx15

DB delt 7s
10x7x7x7
10x7x7x7
10x7x7x7

Decline sit ups
BWx12
BWx10
BWx8

Standing BB OH Press
30x25
40x20
50x15

Plate side bends
1px12x12
1px12x12
1px12x12

Lying leg raises
BWx8

Weighted bar raises
Barx25secx25sec
Barx25secx25sec