1/27/22
167.2 lbs.
DB Flies:
15s x 10
25s x 15, 14, 15
Cable Lat Pullovers:
100 x 13, 14
Hack Squats:
45/side x 10
2 45s/side x 13, 13, 13
DB Hip Thrusts:
130 x 15, 15, 15, 14.5
Leg Extensions:
200 x 16, 16, 16.5
Standing Calf Raises: *paused*
210 x 12, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12
Twisting Cable Crunches:
150 x 9, 9, 9(+3)
Last session of the deload week.
|
Thread: TGreggors' Second Training Log
-
02-01-2022, 07:02 PM #1561
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
02-01-2022, 07:05 PM #1562
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
1/29/22
162.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 12, 12, 12, 12
Cable Wide Grip Pulldowns:
120 x 9, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 11
Back Extensions:
65 x 10, 10, 10, 10, 9, 9
Leg Extensions:
180 x 18, 18, 18, 18, 17, 18
Face Pulls:
60 x 12, 12, 12, 11, 12
Abductor Machine:
170 x 16, 16, 14
Standing Calf Raises: *paused*
195 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 16, 16, 16Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
02-01-2022, 07:08 PM #1563
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
1/30/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s/side x 20, 20, 20, 20, 21
Underhand Grip Pulldowns:
150 x 20, 19, 19, 19, 19
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 12.5
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 8, 9, 8.5
Leg Extensions:
200 x 16, 16, 16
Rope Hammer Curls:
70 x 17, 17, 17, 17, 17
Triceps Pushdowns:
60 x 14, 13
Twisting Cable Crunches:
150 x 10, 9, 10
Standing Calf Raises: *paused*
180 x 19, 19, 19Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
02-01-2022, 07:12 PM #1564
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/1/22
166.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 9, 9, 9, 9, 9
T-Bar Rows:
45 + 35 x 12, 12, 12, 12, 10
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 8
Back Extensions:
65 x 10, 10, 10, 10, 10, 9
Seated Leg Curls:
130 x 14, 14, 14, 11, 12
Leg Extensions:
180 x 19, 18, 18, 18, 17, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 9, 9
Incline DB Curls:
35s x 10, 10, 10
Roman Chair Leg Raises:
BW+5/leg x 17, 16, 16Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
03-01-2022, 03:39 PM #1565
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/3/22
165.8 lbs.
DB Flies:
15s x 10
25s x 15, 15, 15
Cable Lat Pullovers:
100 x 14, 14
Hack Squats:
45/side x 10
2 45s/side x 12, 12, 12, 12, 13
DB Hip Thrusts:
130 x 13, 13, 13, 13, 13, 13
Leg Extensions:
200 x 16, 17, 16
Standing Calf Raises: *paused*
210 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 13
Machine Preacher Curls:
45 + 15 x 13, 13, 13, 13, 14
Overhead Cambered Bar Triceps Extensions:
40 x 11, 11, 11, 11, 11
Twisting Cable Crunches:
150 x 10, 10, 10 (+1)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 03:46 PM #1566
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/5/22
Smith Machine Romanian Deadlifts:
105 x 10
145 x 13, 13, 13, 12, 12, 13
Assisted Pullups:
55 x 11
40 x 9, 9, 8, 8
Smith Machine Incline Presses: *paused*
135 x 10
155 x 8, 8, 8, 8, 8
Back Extensions:
45 x 11, 10, 10, 9, 9, 9.5
Leg Extensions:
110 x 14, 14, 14, 13, 14, 16
Seated Face Pulls:
40 x 13, 13, 13, 13, 14
Abductor Machine:
170 x 19, 19, 20
Machine Calf Raises: *paused*
110 x 16, 16
Hanging Leg Raises: *paused*
BW x 12, 11, 11.75Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 03:51 PM #1567
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/7/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 13, 13, 13, 14
Underhand Grip Pulldowns:
150 x 20, 19, 16, 16, 16
DB Hip Thrusts:
130 x 14, 14, 14, 14, 14, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
70 x 18, 18, 17, 18, 19
Triceps Pushdowns:
60 x 14, 14
Twisting Cable Crunches:
150 x 11, 11, 11 (+4)
Standing Calf Raises: *paused*
180 x 19, 10, 8
Changed my form on calf raises here, which has led to far fewer reps with the same weight. I really do feel increased tension on the targeted muscles with this technique, so I will stick with it for now.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 03:54 PM #1568
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/9/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 9
T-Bar Rows:
45 + 35 x 12, 12, 12, 12, 11
Nautilus Incline Presses:
25/side x 10
90/side x 9, 9, 9, 9, 9, 9
Back Extensions:
65 x 10, 10, 10, 10, 10, 10
Seated Leg Curls:
130 x 14, 14, 14, 12, 13
Leg Extensions:
180 x 19, 18, 17, 17, 16, 18
Dumbbell Upright Rows:
30s x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 9
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 16Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
03-01-2022, 03:58 PM #1569
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/10/22
166.4 lbs.
DB Flies:
15s x 10
25s x 16, 15, 15
Cable Lat Pullovers:
100 x 15, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 7
DB Hip Thrusts:
130 x 15, 15, 14, 14, 14, 14
Leg Extensions:
200 x 17, 17, 17
Standing Calf Raises: *paused*
150 x 11, 10, 10, 10, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 14, 14, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 11, 11
Twisting Cable Crunches:
150 x 12, 11, 12 (+2)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:06 PM #1570
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/13/22
166.8 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 12
Cable Wide Grip Pulldowns:
120 x 10, 9, 9, 9, 8
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 11, 12
Back Extensions:
65 x 11, 11, 11, 11, 11, 11
Leg Extensions:
180 x 19, 18, 18, 18, 19, 19
Face Pulls:
60 x 10, 10, 10, 9, 9
Abductor Machine:
170 x 16, 16, 16
Standing Calf Raises: *paused*
135 x 15, 14
Roman Chair Leg Raises:
BW+5/leg x 17, 17, 17Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:10 PM #1571
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/14/22
164.8 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 14, 14, 14, 14, 14
Underhand Grip Pulldowns:
150 x 20, 20, 19, 19, 19
DB Hip Thrusts:
130 x 15, 15, 15, 15, 15, 14
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 10, 9, 8
Leg Extensions:
200 x 17, 16, 16
Rope Hammer Curls:
90 x 9, 8, 8, 9, 9
Triceps Pushdowns:
60 x 15
70 x 8
Twisting Cable Crunches:
150 x 12, 10, 10
Standing Calf Raises: *paused*
150 x 13, 12, 13Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:17 PM #1572
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/16/22
Romanian Deadlifts:
95 x 10
165 x 10, 10, 10, 10, 10
T-Bar Rows:
25/side x 8, 8, 8, 7, 7
Hammer Strength Incline Presses: *paused*
25/side x 10
45 + 25/side x 9, 9, 9, 9, 9
Back Extensions:
45 x 10, 9, 10, 9, 9, 9
Lying Leg Curls:
25/side x 11, 10, 10, 10, 11
Leg Extensions:
110 x 12, 12, 12, 12
Unilateral Leg Extensions:
40 x 14, 15
Arsenal Lateral Raises:
50 x 9, 9, 10, 9, 10
Incline DB Curls:
30s x 11, 11, 11
Hanging Leg Raises:
BW x 12, 12, 11
Training at a different gym here since I'm on the road.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
03-01-2022, 04:23 PM #1573
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/17/22
167.4 lbs.
DB Flies:
15s x 10
25s x 16
30s x 10, 10
Cable Lat Pullovers:
100 x 16, 15
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 7, 7, 7, 8
DB Hip Thrusts:
130 x 15,
150 x 8, 8, 8, 8, 8
Nordic Leg Extensions:
BW x 15, 7, 7
Standing Calf Raises: *paused*
150 x 11, 11, 11, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 12
Machine Preacher Curls:
45 + 15 x 15, 14, 14, 14, 13
Overhead Cambered Bar Triceps Extensions:
40 x 12, 12, 12, 12, 12
Twisting Cable Crunches:
150 x 12, 12, 10(+1)
I don't have any heavier dumbbells for my hip thrusts, so I guess I will be moving to a barbell when I need to increase the weight on my hip thrusts. My right (surgical) hip has been aching a good bit here lately; I just hope that it cooperates as I try to provide an additional stimulus.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:26 PM #1574
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/19/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 13, 13, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 9, 9, 9
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 10, 10
Back Extensions:
65 x 12, 12, 12, 11, 11, 11
Leg Extensions:
180 x 19, 19, 19, 18, 19, 18
Face Pulls:
60 x 11
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 12
Abductor Machine:
170 x 17, 17, 16
Standing Calf Raises: *paused*
135 x 15, 16
Roman Chair Leg Raises:
BW+5/leg x 18
Hanging Leg Raises:
BW x 11, 9Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:30 PM #1575
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/20/22
165.4 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 14, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 9, 9, 9, 9, 9, 8
Flat DB Presses: *paused*
45s x 10
65s x 10, 9, 9, 8, 8, 8
Nordic Leg Extensions:
BW x 8, 11, 7
Rope Hammer Curls:
90 x 9, 9, 9, 9, 9
Triceps Pushdowns:
70 x 9, 10
Twisting Cable Crunches:
150 x 12, 12, 12 (+2)
Standing Calf Raises: *paused*
150 x 13, 13, 14Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:34 PM #1576
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/23/22
165.6 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 10, 10, 11, 11
T-Bar Rows:
45 + 35 x 12, 12, 12, 12, 12
Nautilus Incline Presses: *paused*
25/side x 10
90/side x 10, 10, 10, 9, 10, 9
Back Extensions:
65 x 12, 12, 11, 11, 11, 11
Seated Leg Curls:
130 x 14, 14, 13, 13, 13
Leg Extensions:
180 x 19, 19, 19, 19, 19, 18
DB Upright Rows:
30s x 11, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 11, 9
Hanging Leg Raises:
BW x 12, 12, 12Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
03-01-2022, 04:37 PM #1577
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/24/22
166.6 lbs.
DB Flies:
15s x 10
30s x 11, 11, 10
Cable Lat Pullovers:
120 x 10, 9
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 7, 7
DB Hip Thrusts:
130 x 15,
150 x 9, 9, 9, 9, 9, 9
Nordic Leg Extensions:
BW x 14, 8, 9
Standing Calf Raises: *paused*
150 x 12, 13, 12, 11, 11
Seated Calf Raises: *paused*
2 45s + 25 x 13, 12, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 14, 14
Overhead Cambered Bar Triceps Extensions:
40 x 13, 13, 12, 12, 12
Twisting Cable Crunches:
150 x 13, 13, 12(+1)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:40 PM #1578
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/27/22
165.4 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 14, 13, 13, 13, 13
Cable Wide Grip Pulldowns:
120 x 10, 10, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 12, 12, 12, 11
Leg Extensions:
180 x 19, 18, 15, 14, 14, 15
Hammer Strength Rear Delt Flies:
75 x 13, 13, 13, 13, 13
Abductor Machine:
170 x 18, 18, 16
Standing Calf Raises: *paused*
135 x 16, 16
Hanging Leg Raises:
BW x 13, 12, 12Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
03-01-2022, 04:43 PM #1579
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
2/28/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 15, 15, 15, 15, 15
Underhand Grip Pulldowns:
150 x 20, 20, 20, 20, 20
DB Hip Thrusts:
150 x 10, 10, 10, 10, 9, 9
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 9, 9, 9, 8
Nordic Leg Extensions:
BW x 7, 7, 8
Rope Hammer Curls:
90 x 10, 10, 9, 9, 9
Triceps Pushdowns:
70 x 10, 10
Twisting Cable Crunches:
150 x 13, 13, 13
Standing Calf Raises: *paused*
150 x 14, 14, 15Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:20 PM #1580
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/2/22
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 10
T-Bar Rows:
25/side x 8, 8, 8, 8, 8
HS Incline Presses: *paused*
45/side x 10
45 + 25/side x 10, 10, 10, 10, 9, 10
Back Extensions:
45 x 10, 10, 10, 9, 10, 9
Lying Leg Curls:
25/side x 11, 11, 11, 12, 12
Leg Extensions:
110 x 13, 13, 13, 13, 13, 13
Arsenal Lateral Raises:
50 x 10, 10, 10, 10, 10
Incline DB Curls:
35s x 11, 9, 7
Hanging Leg Raises:
BW x 13, 11.5, 11
At a gym away from home.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
04-09-2022, 12:24 PM #1581
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/3/22
DB Flies:
15s x 10
30s x 11, 11, 11
Cable Lat Pullovers:
120 x 12, 11
Hack Squats:
45/side x 10
2 45s + 25/side x 8, 8, 8, 8, 8
DB Hip Thrusts:
150 x 10, 10, 10, 10, 10, 9
Nordic Leg Extensions:
BW x 8, 9, 8
Standing Calf Raises: *paused*
150 x 13, 12, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 13, 13, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 15, 15, 14
Overhead Cambered Bar Triceps Extensions:
40 x 13, 13, 13, 13, 12
Twisting Cable Crunches:
160 x 8, 8, 8(+1)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:32 PM #1582
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/5/22
Romanian Deadlifts:
95 x 10
135 x 14, 14, 14, 14, 14, 13
Cable Wide Grip Pulldowns:
120 x 11, 11, 10, 10, 10
Nautilus Incline Presses:
25/side x 10
80/side x 12, 12, 12, 12, 11
Back Extensions:
65 x 12, 12, 9, 9, 9, 9
Leg Extensions:
190 x 18, 17, 16
180 x 18, 18, 18
Hammer Strength Rear Delt Flies:
75 x 14, 13, 13, 14, 14
Abductor Machine:
170 x 18, 18, 19
Standing Calf Raises: *paused*
135 x 17, 17
Hanging Leg Raises:
BW x 13, 13, 13Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:36 PM #1583
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/7/22
165.8
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 15, 15, 16
Underhand Grip Pulldowns:
170 x 14, 14, 13, 13, 14
DB Hip Thrusts:
150 x 10, 10, 10, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 9, 9
Nordic Leg Extensions:
BW x 9, 8, 9
Rope Hammer Curls:
90 x 10, 10, 10, 10, 10
Triceps Pushdowns:
70 x 11, 11
Twisting Cable Crunches:
160 x 9, 8, 8 (+3)
Standing Calf Raises: *paused*
150 x 15, 15, 14Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:40 PM #1584
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/8/22
167 lbs.
Romanian Deadlifts:
95 x 10
165 x 11, 11, 11, 11, 11
T-Bar Rows:
45 + 35 x 13, 13, 12, 12, 12
Machine Incline Presses: *paused*
25/side x 10
90/side x 12, 9, 9, 9, 8, 8
Back Extensions:
65 x 12, 11, 10, 9, 9, 8
Seated Leg Curls:
130 x 14, 14, 13, 11, 12
Leg Extensions:
180 x 19, 19, 19, 18, 19, 19
DB Upright Rows:
30s x 11, 11, 10, 10, 10
Incline DB Curls:
35s x 11, 10, 10
Hanging Leg Raises:
BW x 14, 13, 12Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
04-09-2022, 12:43 PM #1585
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/10/22
166.8 lbs.
DB Flies:
15s x 10
30s x 12, 11, 11
Cable Lat Pullovers:
120 x 12, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 8, 8, 9
DB Hip Thrusts:
150 x 11, 10, 10, 10, 10, 10
Nordic Leg Extensions:
BW x 9, 9, 9
Standing Calf Raises: *paused*
150 x 13, 13, 12, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 12, 12
Machine Preacher Curls:
45 + 15 x 15, 14, 13, 13, 13
Overhead Cambered Bar Triceps Extensions:
60 x 6
50 x 8, 8, 8, 7
Twisting Cable Crunches:
160 x 9, 9, 8 (+3)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:47 PM #1586
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/12/22
166 lbs.
Romanian Deadlifts:
95 x 10
135 x 14, 14, 14, 14, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 10, 10, 10, 10, 10
Pullups: *dead-hang*
BW x 9, 8, 8, 8, 8
Back Extensions:
65 x 11, 11, 11, 9, 9, 9
Leg Extensions:
180 x 19, 19, 15, 15, 16, 17
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 13
Abductor Machine:
170 x 19, 19, 18
Standing Calf Raises: *paused*
135 x 18, 17
Hanging Leg Raises:
BW x 14, 14, 14Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:51 PM #1587
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/13/22
166 lbs.
Leg Press: *paused*
45/side x 10
3 45s + 25/side x 16, 16, 16, 16, 16
Underhand Grip Pulldowns:
170 x 14, 14, 14, 14, 14
DB Hip Thrusts:
150 x 11, 11, 11, 10, 10, 10
Flat DB Presses: *paused*
45s x 10
65s x 10, 10, 10, 9, 8, 7
Nordic Leg Extensions:
BW x 8, 8, 8
Rope Hammer Curls:
90 x 11, 10, 11, 10, 10
Triceps Pushdowns:
70 x 11, 12
Twisting Cable Crunches:
150 x 13
Twisting Decline Leg Raises:
BW x 5, 5(+1)
Standing Calf Raises: *paused*
150 x 15, 15, 15
Switching up my ab training here. Reps are getting too high for my liking on the twisting cable crunches.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 12:58 PM #1588
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/15/22
167.8 lbs.
Romanian Deadlifts:
95 x 10
165 x 12, 12, 11, 11, 11
HS Incline Presses: *paused*
45/side x 10
45 + 10/side x 13, 13, 13, 13, 12, 12
Pendlay Rows:
135 x 6, 6
115 x 9, 9, 9
DB Triceps Kickbacks:
12s x 13, 11, 11
Supinating DB Curls:
30s x 8, 7, 7
Seated Leg Curls:
130 x 14, 14, 13, 12, 12
Leg Extensions:
180 x 19, 19, 19, 19, 19, 19
DB Upright Rows:
30s x 11, 11, 11, 10, 10
Incline DB Curls:
35s x 10, 9, 8
Hanging Leg Raises:
BW x 15, 13, 13
Replacing my six sets of back extensions with three sets of DB triceps kickbacks and three sets of curls. Trying to bring up these arms, and I feel like I may have been doing more volume than I could recover from for my glutes and hamstrings.Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
-
04-09-2022, 01:02 PM #1589
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/17/22
166 lbs.
DB Flies:
15s x 10
30s x 12, 12, 12
Cable Lat Pullovers:
120 x 13, 12
Hack Squats:
45/side x 10
2 45s + 25/side x 9, 9, 9, 9, 8
DB Hip Thrusts:
150 x 11, 11, 11, 11, 11, 10
Nordic Leg Extensions:
BW x 9, 9, 10
Standing Calf Raises: *paused*
150 x 13, 13, 13, 12, 12
Seated Calf Raises: *paused*
2 45s + 25 x 14, 14, 13
Machine Preacher Curls:
45 + 15 x 15, 15, 14, 13, 14
Overhead Cambered Bar Triceps Extensions:
50 x 8, 8, 8, 8, 7
Twisting Decline Leg Raises:
BW x 5(+1), 5(+1), 5(+2)Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
-
04-09-2022, 01:08 PM #1590
- Join Date: Jan 2012
- Location: Tennessee, United States
- Age: 30
- Posts: 3,475
- Rep Power: 584
3/18/22
167.2 lbs.
Romanian Deadlifts:
95 x 10
135 x 15, 15, 14, 14, 14, 14
HS Incline Presses:
45/side x 10
45 + 25/side x 11, 11, 11, 10, 10
Pullups: *dead-hang*
BW x 9, 9, 8, 8, 8
Back Extensions:
65 x 11, 11, 10, 10, 10, 9
Leg Extensions:
180 x 20, 18, 17, 16, 16, 17
HS Rear Delt Flies:
75 x 14, 14, 14, 14, 14
Abductor Machine:
170 x 19, 20, 19
Standing Calf Raises: *paused*
135 x 18, 18
Hanging Leg Raises:
BW x 14, 15, 14Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831
Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023
"Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms
Bodybuild like no one is watching.
Hunger is the best sauce.
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