Paused Incline BP 5x5 (53 KG) Felt easy Incline DB Press 12 - 10 - 10 (15 KG DB) Seated DB Press 12 - 12 - 10 (8 KG DB) Lower Cable Flyes 3x12 (20 LBS EACH HAND) Really felt them on my pecs this time! Cable Side Raises 9 - 8 - 7 (10 LBS EACH HAND) Dips 10 - 10 - 6 DB Overhead Ext 10 - 10 - 8 (7 KG DB)
Deadlift (98 KG) 2x5 tried the straps on final set, they felt weird I gotta get use to them! BB Row (34,5 KG) 4x12 Lat Pulldown (47 KG) 12 - 8 - 7 (1-arm) Machine Row (30 LBS) 3x10 Facepulls (50 LBS) 3x12 EZ BB Curls (18 KG) 10 - 10 - 8 EZ Reverse Curls (13 KG) 10 - 10 - 8 DropSet/ DB Curls (6 KG/5 KG/4 KG/3 KG/2 KG/6 KG) 8 - 6 - 6 - 6 - 8 - 6
For this workout I add a little more volume cuz I felt the need to fix my push/pull ratio and try to use straps for the majority of the excercises. Also I erased the unilateral excercises cuz I'm still a beginner I don't think I need them now,let's see how it goes!
ASSISTED PULLUPS (30 KG) 5 - 5 - 5 - 4 - 4 T-BAR ROW (20 KG) 12 - 11 - 12 - 10 UNDERHAND PULLDOWN (47 KG) 10 - 8 - 6 ..going to lower the weight next time SEATED ROW (80/70 LBS) 10 / 11 - 10 REAR DELTS FLYES (4 KG DB) 3X12 BB SHRUGS (47 KG) 3X12 DB CURLS (8 KG DB) 10 - 8 - 7 INCLINE HAMMER CURLS (7 KG DB) 3X10
I hate legs day... damn on my whole sets on squats I was struggling not to die and for whatever reason on the last set I transform and everything went smoothly.
SEATED CALF RAISES (10 KG) 4X16 SQUATS (83 KG) 5X5 ZERCHER SQUATS (38 KG) 3X8 (QUAD) LEG PRESS (80 KG) 3X15 GLUTE-HAM RAISES (7,5 KG) 3X12
Today my squats went great I used the tips that alan thrall gave on his vid how to fix good mornings squats and it went really well, but I don't think I was going below parallel on every rep. Oh well let's see how it goes on thursday. Also i'm starting intermittent fasting (leangains) very excited to see how it goes.
STANDING CALF (25 KG) 4X17 SEATED CALF (10 KG) 4X20 SQUATS (85,5 KG) 5X5 (HAMS) LEG PRESS (85 KG) 3X12 ROMANIAN-DEADLIFT (47 KG) 4X10 LYING LEG CURLS (30 LBS) 3X12
Today wasn't feeling it, was tired and from my first set I got frustated. Didn't warm up properly on the bench so the 68 kg were hard as f*ck I end up doing RPT and doing some bull**** excercises and go home. I don't know if my workout was so ****ty because lack of warming up, recently starting IF and training in fasting state, "shocking my muscles" on training chest on a wednseday... anyways I'm taking this week as a deload.
BP 3 (68 KG) - 5 (65,5 KG) - 4 (65,5 KG) - 8 (48 KG)
Try some power cleans just for the heck of it, and went home.
Took measurements of my body today before workout:
Chest 98,5 cm - 38,8 '' Left Arm 35 cm - 13,8 '' Right Arm 36 cm - 14,1 '' Neck 40 - 15,7 '' 2 '' above belly 83 cm - 32,7 '' belly 81 cm - 31,9 '' 2 '' under belly 80 - 31,5 '' Left Leg 56,5 cm - 22,2 '' Right Leg 58 cm - 22,8 ''
Last edited by donaldtrumpson; 02-15-2017 at 06:05 PM.
I'M BACK BITCHES!!!!! Today I did a fuk ton of sets and i'm half dead right now. I had to drop weight on a lot of excercises after the deload so that's suck, anyways here's today workout:
SQUATS (78 KG) 5X5 PAUSED BP (60,5 KG) 5X5 LEG PRESS (85 KG) 3X12 OHP (38 KG) 3X5 FLAT DB PRESS (12,5 KG DB) 12 - 12 - 10 DB FLYES (9 KG DB) 3X12 (SUPERSET) LYING LEG CURLS / LATERAL RAISES (30 LBS/5 KG DB) 3X12/3X12 CGBP (35,5 KG) 8 - 7 - 5
Squats felt eazy e today, I change it to low-bar (feels good m8) and did high bar on last set for the lulz, felt easy as well.
SQUATS (78 KG) 5X5 (HAM) LEG PRESS (90 KG) 3X12 ROMANIAN-DEADLIFT (49,5 KG) 10 - 10 - 10 - 6 gonna lower weight was hard to feel muscle mind connection LYING LEG CURL (30 LBS) 3X12 good connection on this SEATED CALF RAISES (10 KG) 4X15 HANGING LEG RAISES 3X15
It started really slow for me today. Wasn't into the workout I was doing, just all tired, especially on the BP. So I started to think before one of my last sets what would I do If I just got injected with steroids, and then I started the set. It was not perfect at all folks believe me, that I can tell you, but I felt like I have more energy for the last reps, so pretty awesome discover lol.
MACHINE PULLUPS (36 LBS) 3 - 5 - 5 - 5 - 3 first set was with 23 lbs only and felt har so.. OHP (38 KG) 5 - 4 - 4 PAUSED BP (63 KG) 5 - 4 - 4 - 5 - 5 T-BAR ROW (20 KG) 4X12 love this excercise! FLAT DB PRESS (12,5 KG DB) 3X12 (SS) BB SHRUGS/LATERAL RAISES (44,5 KG/5 KG DB) 3X12 PUSHDOWN/DB CURL (40 LBS/8 KG) 3X10
squats (83 kg) 5x5 kinda hard/kinda not leg press (95 kg) 3x12 romanian-deadlift (42 kg) 4x10 drop weight but felt better stretch at the hams leg extensions (41 kg) 3x12 lying leg curls (30 lbs) 2x14
crazy amount of volume today and the deadlifts allmost kill me I was going to film it but i forgot my phone. incline bp felt easy and i incorporate some cheat curls at the end of the workout to overload my biceps because my left arm bi is almost inexistent.
deadlifts (107 kg) 2x5 paused incline bp (53 kg) 5x5 bb row (42 kg) 12 - 12 - 12 - 9 incline db press (12,5 kg db) 3x12 lat pulldown (41 kg) 3x12 seated db press (9 kg) 12 - 12 - 9 facepulls (40 lbs) 4x12 (1-arm)overhead ext (7 kg db) 3x12 incline spider curls (7 kg db) 3x12 (ss) dips 10 - 10 / cheat curls (10 kg db) 6 - 5
bad workout today, squats felt hard as **** and my form was sloppy. It might have been that i have a cold, i didn't eat too much yesterday or a combination of both.
squats (88 kg) 5x5 leg press (100 kg) 3x12 romanian-deadlift (42 kg) 4x10 lying leg curls (30 lbs)/hanging leg raises 15 - 12 - 10 / 3x15 hip abductor machine (120 lbs) 4x10
NEW ROUTINE!!! FULLBODY HIGH VOLUME 3 X PER WEEK!!!
SURFING THE INERNET I CAME ACROSS THIS FULLBODY ROUTINE THAT SUPPOSEDLY ARNOLD RECOMMEND FOR GETTING BIG, ANYWAYS WHO KNOWS IF IT'S ACTUALLY TRUE. THE THING IS PPL WAS TO HARD TO KEEP GOING 6 X WEEK SO I DECIDED TO GO BACK TO A FULLBODY AS I'M A BEGGINER AND I CAN WORK MY MUSCLES 3 TIMES PER WEEK AS IS RECOMMENDED. IT WAS THIS ROUTINE OR THE THREE PHASE 5X5 BY REG PARK BUT I WANNA CHANGE IT A LITTLE SINCE I ALWAYS DID 5X5. I DID MY LITTLE TWEAKS AND WILL TRY HOW THIS FEEL. THIS IS MORE BODYBUILDING STYLE, LOTS OF SETS AND MAJORITY OF THE REPS ARE 6-8 WITH SHORT REST BETWEEN SETS. AFTER TODAY WORKOUT IT FELT LIKE MY HEART WAS GONNA COME OFF MY CHEST, IT WILL GET TIME TO GET USED TO IT. I STARTED FAIRLY LIGHT TO KEEP PROGRESSING AND TO GET A FEEL FOR HIGHER REPS AND SHORTER REST. REST TIMES ARE 2 MIN FOR SQUATS AND DEADLIFT AND 1-1:30 IN OTHERS EXCERCISES.
WORKOUT A:
(high-bar) SQUATS (68 kg) 5X8 PAUSED BP (38 KG) 5X8 LAT PULLDOWN (41 KG) 5X8 CLEAN & PRESS (19,5 KG) 5X8 T-BAR ROW (20 KG) 5X8 OVERHEAD DB EXTENSION (6 KG DB) 5X8 BB CURL (22 KG) 8 - 8 - 7 - 5 - 5 DEADLIFT (92 KG) 1X5
DURATION OF WORKOUT: 1:50 HRS
Last edited by donaldtrumpson; 03-27-2017 at 09:34 PM.
squats (70,5 kg) 5x8 bp (40,5 kg) 5x8 bent-over row (32 kg) 5x8 incline bp (28 kg) 5x8 (v grip) lat pulldown (41 kg) 8 - 8 - 8 - 6 - 6 behind the neck press (18 kg) 5x8 pushdown (40 lbs) 5x8 db curls (5 kg db) 5x8
Squats (73 kg) 5x8
BP (43 kg) 8 - 8 - 8 - 8 - 6
Lat Pulldown (41 kg) 10 - 10 - 8 - 7 - 8
Ohp (23 kg) 8 - 8 - 8 - 7 - 8
T-Bar Row (22,5 kg) 3x8
I will start to follow the program as it was written with 2 warmups sets and then 3 working sets because the intensity is too high to keep progressing in a linear fashion. I also was thinking on starting a high protein low carb diet, basically bulking with ketosis. I try eating no carbs today I end up eating 85 grms and I feel like **** right now so tired I think is one of the reason why I couldn't complete all my sets, lack of carbs to fuel my body. Anyone have any experience with that and care to give me some advice? I discovered this yb channel of ric drasin is a bodybuilder from the 60s-70s who trained with Arnold and all of the big names. He says that keto bulking was what they did to stay in shape. So I don't know if i will give it a go. We'll see.
Hyperextensions 10 - 8 - 10 Squats (75,5 kg) 3x8
on the second set I was bending forward and lifting with my toes for 2 or 3 reps. overall felt hard af Paused BP (45,5 kg) 3x8 Lat pulldown (hammer grip) (41 kg) 10 - 10 - 6
too tired to keep proper form, i'm gonna try 3x9 next time Incline BP (30,5 kg) 3x8 Bent-over row (underhand) (35,5 kg) 3x8
i decided to change from overhand to under because it supposed to be better for lats gains instead of upperback, the form felt weird i'm a stick it for a month and see Behind the neck press (20,5 kg) 3x8
my tris were tired from all the pressing last reps were hard. Dumbell Curls (6 kg db) 3x10 Pushdown (40 lbs) 3x8 Romanian-Deadlift (37 kg) 3x8 Straight-arm pullover (17 kg) 3x10 Seated Calf Raises (10 kg) 4x15
Last edited by donaldtrumpson; 04-03-2017 at 10:32 PM.
Paused BP (48 KG) 3x8
felt a nice muscle mind connection T-Bar Row (25 KG) 3x8
this was hard, I try to stabilize myself but the weight keep trying to bring me down OHP (25,5 KG) 3x8 Squats (78 KG) 3x8
this were a grinder, last reps of last sets were with bad form Lat Pulldown (41 KG) 3x10 Facepulls (40 lbs) 2x15 Machine Preacher Curl (40 lbs) 3x10
I have deadlifts and other isolation to do but the gym was too crowded. I go to a small commercial gym I hate it, I want to buy a good rack, weights, bench and bars so I can have my own gym.
Squats (80,5 kg) 3x8 form was better this time but my lower back hurt a little
I was going to do deadlift after but my lower back was too sore so i did... Incline BP (30,5 kg) 3x8 kinda hard Deadlift (98 kg) 1x5 felt real good no pain whatsoever Lat Pulldown (wide grip) (41 kg) 3x9 DB curls (alternating every rep between hammer and normal) 3x10
try some pullovers but my left delt hurt so that was it
Bookmarks