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  1. #271
    Registered User FaIIen's Avatar
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    Originally Posted by NomadicApe View Post
    Good to see you back...... again!
    Yay! Should have more time to focus on training now.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  2. #272
    Registered User FaIIen's Avatar
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    A bit scared to step up on a scale after these previous two months, but I'll try to remember to do it tomorrow.

    Forgot to jot a few sessions down, so here's some.

    6.6.19 | BBM 7 Week Hypertrophy | W1D3

    Front Squat
    8 x 670/70/75/80/80

    Incline Bench
    8 x 40/50/55/60/60

    Pull Up
    Step X: 4/4/3/2/2

    Seated DB Press
    Myo-reps: 14's x 16 + 5/5/5/5/5

    KB Swing
    12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)




    8.6.19 | BBM 7 Week Hypertrophy | W1D4

    Snatch Grip Deadlift
    8 x 90/100/110/115/120

    Close Grip Larsen
    8 x 60/75/80/80/80

    Pull Up
    Step X: 4/4/3/2/2

    Dead Bug
    6 mins - 48 reps




    10.6.19 | BBM 7 Week Hypertrophy | W2D1

    Paused High Bar Squat
    5 x 90/115/122.5/122.5/130/130

    OHP
    6 x 40/50/52.5/52.5/52.5/50

    Pull Up
    Step 9: 5/4/3/3/3

    DB Bench
    Myo-reps: 20's x 16+5/5/5/5

    Rower
    14 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  3. #273
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    11.6.19 | BBM 7 Week Hypertrophy | W2D2

    Was a bit tired today. Next week ought to feel better, hopefully back to 170 on sumo and 100 on bench.

    Sumo Deadlift
    6 x 150/157.5/157.5/165

    Paused Bench
    6 x 80/90/95/95/95/95

    Pull Up
    Step 9: 5/4/3/3/3

    DB Preacher Curl
    10's x 15/10

    Lying Tricep Extension
    22.5 x 15/12

    Leg Press
    Myo-reps: 140 x 15+5/5/5/5/5
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  4. #274
    Registered User FaIIen's Avatar
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    13.6.19 | BBM 7 Week Hypertrophy | W2D3

    Front Squat
    8 x 60/80/85/85/90/90

    Incline Bench
    8 x 40/55/60/65/65/65

    Pull Up
    Step 9: 5/4/3/3/3

    Seated DB Press
    Myo-reps: 16's x 16 + 5/5/5/5

    KB Swing
    14 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  5. #275
    Registered User FaIIen's Avatar
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    So on the topic of being more consistent... I guess that's not for me at this moment. I'll stick to the routine, but will not be able to workout 4x/week. I'll just keep doing the sessions whenever I have time.

    I'm not going to be home during the weekends for the rest of June. My holiday begins in July, which will probably be spent travelling. Once I get back to work in August, I'm being sent to Germany for a month. Gym time will be scarce.

    19.6.19 | BBM 7 Week Hypertrophy | W2D4

    Snatch Grip Deadlift
    8 x 100/110/120/120

    Close Grip Larsen
    8 x 70/75/80/80/80

    Pull Up
    Step 9: 5/4/3/2/2

    Combined 7 min AMRAP:
    Dead Bug
    7 mins - 52 reps
    Inverted Row
    7 mins - 35 reps

    Arms
    2 x 12-15
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  6. #276
    Registered User FaIIen's Avatar
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    24.6.19 | BBM 7 Week Hypertrophy | W3D1

    Paused High Bar Squat
    5 x 100/120/127.5/127.5/135/135

    Despite my hardest efforts, hips were prone to shooting up first. Can't go up in weights next week.

    OHP
    6 x 40/50/52.5/52.5/55/55

    Pull Up
    Step 9: 5/4/3/3/3

    DB Bench
    Myo-reps: 22's x 15+5/5/4

    Rower
    16 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  7. #277
    Registered User FaIIen's Avatar
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    Finally back home after two months. Will start on GZCL's General Gainz. The split will be quite similar to what I've done before - full body sessions 4x week, slightly different emphasis.

    Starting with an intro week to get familiar with the barbell again >_>

    8.9.19 | GG | W0D1

    High Bar Squat
    3 x 80/90/100/110

    Spoto Larsen
    6 x 20/60/65/70

    Lat Pulldown
    15/13/15 x 50

    Face Pull
    15/10/10 x 15

    20" Box Step Up
    10/10/10 x BW

    Lying DB Extension
    15/15/12 x 7's

    DB Hammer Curl
    15/12/10 x 10's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  8. #278
    Registered User FaIIen's Avatar
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    11.9.19 | GG | W0D2

    OHP
    3 x 40/45/50
    3x1 x 50

    Barbell Row
    6 x 60/70/80
    4x3 x 80

    Tempo DB Bench
    8 x 18's/24's
    4x4 x 24's

    DB RDL
    15/12/10 x 24's

    Would've done Dead Bugs and Calf Raises today, but was in a hurry.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  9. #279
    Registered User FaIIen's Avatar
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    12.9.19 | GG | W0D3

    Paused Bench
    3 x 80/90/95/100
    3x1 x 100

    Front Squat
    3 x 60/70/80
    4x3 x 80

    Pull Up
    2/3 x BW
    3x1 x BW

    Cuban Press
    12/9/7 x 5's (lol)

    DB Preacher Curl
    12/12/9 x 10's

    Cable Pull Through
    15/15/15 x 12.5 (My hammies and arse were toast from yesterday. Will generally have one more rest day inbetween)

    Cable Pushdown
    15/15/15 x 20
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  10. #280
    Registered User FaIIen's Avatar
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    14.9.19 | GG | W0D4

    Sumo Deadlift
    3 x 100/120/140/160/170
    3x1 x 170

    Incline Bench
    6 x 30/40/50/60
    4x3 x 60

    BSS
    5x10 x BW

    Cable Flies
    15/15/13 x 7.5

    Standing Leg Curl Machine
    15 x 0
    10 x 10
    12 x 5

    1-hand Seated Cable Row
    15/15/13 x 15

    Good Girl
    15 x 30
    15/13 x 35
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  11. #281
    Registered User FaIIen's Avatar
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    Now that week 1 is starting, I think I'll push all T1's and T2's to their end rep ranges. I expect to progress quite fast early on, so probably wont stick to 1 rep per week if I can go up faster.

    16.9.19 | GG | W1D1

    High Bar Squat
    3 x 60/100/115/130
    3x1 x 130

    My legs are starting to wake up again, the 110 kg last week felt heavier than this.

    Spoto Larsen
    6 x 20/50/70/75
    4x3 x 75

    Lat Pulldown
    15/12/11 x 60

    Face Pull
    15/13/11 x 15

    20" Box Step Up
    15/12/12 x BW

    Lying DB Extension
    15/15/12 x 7's

    DB Hammer Curl
    15/12/10 x 10's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  12. #282
    Registered User FaIIen's Avatar
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    Had to fly to a meeting last week as well... also got sick which messed up my schedules. New try this week.

    23.9.19 | GG | W1D1

    High Bar Squat
    1 x 120/130/140
    4 x 130
    4x1 x 130

    Spoto Larsen
    8 x 70
    4x4 x 70

    Lat Pulldown
    15/15/14 x 60

    Face Pull
    15/15/15 x 15

    20" Box Step Up
    15/15 x BW

    Lying DB Extension
    15/15/15x 7's

    DB Hammer Curl
    15/15/15 x 10's
    Last edited by FaIIen; 09-24-2019 at 04:29 AM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  13. #283
    Registered User FaIIen's Avatar
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    24.9.19 | GG | W1D2

    OHP
    1 x 50/55
    6 x 50
    6x1 x 50

    Barbell Row
    8 x 80
    4x4 x 80

    Tempo DB Bench
    10 x 26's
    4x5 x 26's

    DB RDL
    15/11/11 x 24's <- I think I'll have to drop these way lower. Control is lacking and I'm shaky after the rows - even if the strength is there.

    Dead Bug
    16/12/10 x BW

    Calf raises
    15/14/12 x 40
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  14. #284
    Registered User FaIIen's Avatar
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    26.9.19 | GG | W1D3

    Paused Bench
    1 x 90/100/110
    5 x 100
    5x1 x 100

    Front Squat
    10 x 80
    4x5 x 80

    Pull Up
    1/1/3 x BW
    3x1 x BW

    Cuban Press
    15/12/8 x 4's

    DB Preacher Curl
    15/8/6 x 10's

    Cable Pull Through
    15/15/15 x 15

    Cable Pushdown
    15/15/13 x 25
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  15. #285
    Registered User FaIIen's Avatar
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    28.9.19 | GG | W1D4

    Incline Bench
    10 x 60
    4x5 x 60

    Sumo Deadlift
    1 x 170/180
    5 x 170
    5x1 x 170

    BSS
    15/12/12 x BW

    Cable Flies
    15/12/11

    Seated Leg Curl Machine
    15/13/12 x 40

    1-hand Seated Cable Row
    15/13/11 x 15
    Last edited by FaIIen; 10-02-2019 at 03:30 PM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  16. #286
    Registered User FaIIen's Avatar
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    Decided to flip things around, will be doing U/L for the foreseeable future.

    2.10.19 | GG | W2D2

    Paused Bench
    1 x 90/100/110
    6 x 100
    6x1 x 100

    DB Row
    10 x 28's
    4x5 x 28's

    Seated DB Press
    8 x 22's
    4x4 x 22's

    Lat Pulldown
    15/15/12 x 65

    Close Grip Chest Press
    15/10/8 x 50

    DB Hammer Curl
    15/11/8 x 12's

    Lying DB Extension
    15/11/8 x 8's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  17. #287
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    3.10.19 | GG | W2D1

    High Bar Squat
    1 x 120/130/140/150
    3 x 140
    3x1 x 140

    Paused Beltless DL
    8 x 100
    4x4 x 100

    Split Squat
    15/12/12 x BW

    Standing Single Leg Curl
    15/12/10 x 5

    Glute Hyper
    12/8/7 x BW

    Smith Calf Raise
    15/12/10 x 60
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  18. #288
    Registered User FaIIen's Avatar
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    5.10.19 | GG | W2D4

    Overhead Press
    1 x 50/60/65
    3 x 60
    3x1 x 60

    Neutral Cable Pulldown
    12 x 70
    4x6 x 70

    Spoto Larsen
    10 x 70
    4x5 x 70

    Wide Cable Row
    15/13/13 x 30

    Cable Fly
    15/12/12 x 10's

    Lateral DB Raise
    12/10/8 x 10's

    V-Bar Pushdown
    15/12/10 x 30

    EZ-Bar Curl
    12/8/6 x 27.5
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  19. #289
    Registered User FaIIen's Avatar
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    7.10.19 | GG | W3D1

    High Bar Squat
    1 x 120/140/150/155
    4 x 140
    4x1 x 140

    Paused Beltless DL
    10 x 100
    4x5 x 100

    Split Squat
    15/15/15 x BW

    Standing Single Leg Curl
    15/14/14 x 5

    Glute Hyper
    13/12/11 x BW

    Smith Calf Raise
    15/15/15 x 60
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  20. #290
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    8.10.19 | GG | W3D2

    Paused Bench
    1 x 80/100/110/115
    3 x 110
    3x1 x 110

    1Hand Hammer Row
    10 x 60
    4x5 x 60

    Seated DB Press
    10 x 22's
    4x5 x 22's

    Lat Pulldown
    15/15/15 x 65

    Incline DB Bench
    15/7/7 x 22's

    DB Hammer Curl
    15/10/8 x 12's

    Lying DB Extension
    15/13/10 x 8's
    Last edited by FaIIen; 10-09-2019 at 02:13 AM.
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    Basically the first session of Day 3 in the format that it's currently in. Some new exercises, so starting light.

    10.10.19 | GG | W3D3

    Semi-Sumo DL
    1 x 160/170/180/190
    4 x 180
    4x1 x 180

    Tempo Squat (3-1-0)
    6 x 80
    4x3 x 80

    Box RDL
    Was going to do snatch grip RDL's, but my back was way too exhausted from all this sudden workload. Just took some light KB's and pumped some Box RDL's.
    15/15/15 x ?

    24" Step Up
    13/11/11 x BW

    Banded Glute Bridge
    15/15/15 x BW

    Dead Bug
    12/10/10 x BW
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    12.10.19 | GG | W3D4

    Overhead Press
    1 x 55/60/65
    4 x 60
    4x1 x 60

    Banded Pull Up
    Took the smallest band I could find for a bit of assistance. Will work these up to 10 and then move to BW and work those up.
    6 x BW - Mini band
    4x3 x BW - Mini band

    Spoto Larsen
    7 x 80
    4x4 x 80

    Inverted Row
    15/8/7 x Notch 10

    Cable Fly
    12/10/9 x 10
    Still perfecting form, hence, fewer reps than last week.

    Lateral DB Raise
    15/12/10 x 9's

    V-Bar Pushdown
    15/15/13 x 30

    EZ-Bar Curl
    13/9/8 x 27.5
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    14.10.19 | GG | W4D1

    I decided to try low bar with my 1" inch heeled Leistung II's - this was the first time Low Bar Squatting since June 2018. The first sets were a bit clumsy, but by the last singles, I felt I had a decent hang of it again. Funny how I still feel so much stronger with low bar despite the long break. I suppose my leverages are just that much better suited for it.

    Guess we're doing these again. I'll probably take a wider stance for D3's T2 bar tempo squats and change them to low bar as well.



    Low Bar Squat
    1 x 120/140/150/160
    6 x 140
    6x1 x 140

    Paused Beltless DL
    6 x 110
    4x3 x 110

    Split Squat
    15/15/15 x BW + 6

    Standing Single Leg Curl
    15/12/10 x 7.5

    Glute Hyper
    15/12/11 x BW

    Smith Calf Raise
    13/13/12 x 70
    Last edited by FaIIen; 10-14-2019 at 03:07 PM.
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    15.10.19 | GG | W4D2

    Paused Bench
    1 x 80/100/112.5
    3 x 110
    4x1 x 110

    Bench wasn't feeling good today, probably just didn't warm up enough. Didn't bother pushing and just extended a single.

    1Hand Hammer Row
    6 x 65
    4x3 x 65

    Seated DB Press
    7 x 24's
    4x3 x 24's

    Lat Pulldown
    15/13/13 x 70

    Incline DB Bench
    13/8/10/10 x 18's
    ^ Was playing around with different techniques. Been having trouble getting full ROM without shoulder pain. I'll have to go quite narrow with tucked elbows to make these work, but I guess it's alright.

    DB Hammer Curl
    15/15/9 x 12's

    Lying DB Extension
    15/11/9 x 9's
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    17.10.19 | GG | W4D3

    Semi-Sumo DL
    1 x 165/180/192.5
    5 x 180
    5x1 x 180

    Wider Tempo Squat (3-1-0)
    5 x 100
    5x1 x 100
    ^ Not sure if I should stay in the T1 rep range or push to T2. Maybe I'll push that 100 kg to 10 and see how awful that feels. Tempo was about 5-2-0 looking at video of the singles.

    Box RDL
    15/15/15 x 12's
    ^ Okay, this was a tad too light. At least form was on point and control was good lol.

    24" Step Up
    15/13/13 x BW

    Banded Glute Bridge
    15/15/15 x 10
    ^ I really wanna move to hip thrusts with priper weights, but I have to get my glutes firing and flexors looser.

    Dead Bug
    16/12/12 x BW
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    18.10.19 | GG | W4D4

    Overhead Press
    1 x 55/60/65
    4 x 60
    5x1 x 60

    Banded Pull Up
    6 x BW - Mini band
    5x3 x BW - Mini band

    Spoto Larsen
    9 x 80
    5x4 x 80

    Inverted Row
    15/11/10 x Notch 10

    Cable Fly
    15/12/2 x 10
    Last set hurt. It's hard to find a good angle because the heights of the wheels are fixed. Probably just moving to the new pec deck that got put in.

    Lateral DB Raise
    15/13/11 x 9's

    V-Bar Pushdown
    15/12/11 x 32.5

    EZ-Bar Curl
    13/11/10 x 27.5
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    22.10.19 | GG | W5D1



    Low Bar Squat
    1 x 140/155/165
    4 x 150
    5x1 x 150

    Paused Beltless DL
    7 x 110
    5x3 x 110
    ^ Maybe a bit too light. Worried about loading my back too much when low bar squats creep up again so being cautious.

    Split Squat
    15/15/13 x BW + 8

    Standing Single Leg Curl
    15/15/15 x 7.5

    Glute Hyper
    15/15/12 x BW

    Smith Calf Raise
    15/15/13 x 70
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    23.10.19 | GG | W5D2

    Paused Bench
    1 x 100/110/115
    4 x 110
    4x1 x 110
    ^ Much better this week. On the bottom of rep 4, I was thinking about going for 5. The concentric of the 4th rep ended up slowing a bit, so I decided not to push it. The very last single was my best rep. Everything felt just right and it was effortless.

    1Hand Hammer Row
    8 x 65
    4x4 x 65

    Seated DB Press
    9 x 24's
    5x4 x 24's

    Lat Pulldown
    15/12/11 x 75

    CGDB Incline Bench
    15/10/9 x 18's
    ^ Going deep with these, pretty much DB to shoulder. No nags no pain. I have like zero strength in the bottom range, but got a great pump though.

    DB Hammer Curl
    15/12/11 x 12's

    Lying DB Extension
    15/11/10 x 9's
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    Was wisiting a friend over the weekend so did a bit of a combined session on Saturday.

    26.10.19 | GG | W5D3+4

    Semi-Sumo DL
    3x4 x 180

    Spoto Larsen
    6/6/8 x 80

    Accessories
    Lat Pulldowns, Smith OHP and Arms.
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    4.11.19 | GG | W6D1

    Low Bar Squat
    1 x 140/150
    4 x 150
    3x2 x 150

    Paused Beltless DL
    8 x 110
    4x4 x 110

    Split Squat
    13/12/11 x BW + 8

    Standing Single Leg Curl
    14/9/8 x 10

    Glute Hyper
    15/12/12 x BW

    Smith Calf Raise
    15/12/11 x 70
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