Hoop_Dreams Workout Log Vol. II

[Hoop_Dreams]

I lost the motivation to lift sometime last year. And after several months of not lifting + eating like shyt + not eating enough, I became disgusted with myself.

Back to finish what I started.

Still on Layne Norton's PHAT routine.

Chest/Arms Hypertrophy Day:

Incline DB Bench - 55's x 2 x 8, 55 x 8
Hammer Strength Incline Press - 140 x 3 x 8
Cable Flies - 35 x 2 x 12
Cambered Preacher Curls - 50 x 3 x 10
DB Concentration Curls - 25 x 2 x 12
French Overhead Press - 45 x 3 x 8
Cable Pressdowns w/Rope - 70 x 2 x 12
Cable Kickbacks - 15 x 2 x 15

[Hoop_Dreams]

DB Bench 65 x 3 x 5
Shoulder Press 45 x 3 x 5
Cambered Curls 60 x 3 x 8
Lat Pulldowns 105 x 8, 120 x 2 x 8
Dips 2 x 10
Seated Shrugs 2 x 140
DB Shrugs 60 x 3 x 12

[Hoop_Dreams]

I've been liftin with a few buddies consistently since last month, but I haven't been loggin my workouts... gotta start doing it to make sure I hit dat dere progressive overload.

I did legs this morning:

Seated Calf Raises: 90 x 4 x 10
Standing Calf Raises: 150 x 4 x 10
Squats: 135 x 5, 185 x 5, 225 x 3 x 5
Wrist Curls: 40 x 4 x 15

Chest in the evening w/friends:

DB Incline Bench: 65 x 4 x 6
Cable Chest Flies: Incline 3 x 50, Regular 3 x 50, Decline 3 x 45
Dips + Push-up circuit: 10 dips + 20 push-ups x 4
Hammer Strength Incline Press: 160 x 8, 180 x 3 x 8
Rope Pulldown: 70 x 10, 80 x 2 x 10
Abs

[Hoop_Dreams]

Keep forgetting to log workouts dammit

on the 28th I did Back/Shoulders

This morning I did Legs again

Squat 135 x 5, 185 x 5, 225 x 3 x 5
Stiffed Legged Deadlifts 95 x 8, 135 x 3 x 8
Box Jumps (about bellybutton high) 4 x 10
Seated Calf Raises 90 x 3 x 10

Tonight Arms/Cardio:
Ran 1.5 Miles

Spider Curls 27.5 x 3 x 10
French Overhead Press 65 x 3 x 8
Machine Curls 45 x 8, 55 x 8, 50 x 2 x 10
Tricep Pushdown 100 x 10, 115 x 2 x 10
Dips 2 x 10
Tricep Cable Kickback 30 x 10, 35 x 2 x 10
Behind the back Wrist Curls 40 x 3 x 15

[Hoop_Dreams]

Back/Shoulders

DB Shoulder Press 55 x 8, 55 x 8, 55 x 7, 55 x 6
T-Bar Row Machine 70 x 8, 90 x 8 (bad form), 80 x 8, 80 x 8
Shoulder Press + Side Lat Raises + Front Raises + Steering Wheel Twists (no idea what they're called, but looks like your driving a car)
40 x 10 + 15 x 10 + 15 x 10 + 25 plate

4 times.

did these with circuit style w/ no rest in between

Close Grip Pull downs 115 x 8, 130 x 8, 130 x 2 x 6
One arm seated upright rows 45 x 4 x 10
Upright Rows 65 x 4 x 8
Smith Machine Shrugs 160 x 3 x 12

[Hoop_Dreams]

Legs/Abs

Squats: 135 x 8, 185 x 5, 225 x 3 x 7
Step-ups: 3 sets w/25 lb. Dumbbells

Looked like these except I kept the dumbbells at my sides instead of doing a front raise


Seated Calf Raises: 100 x 15, 100 x 3 x 10
Standing Calf Raises: 150 x 8, 180 x 8, 215 X 2 x 6

Abs:
Hanging Leg Raises: 3 x 10
Roman Chair Knee Raises: 15 lb. dumbbell between legs x 3 x 10
Weighted Ab Machine: 95 x 3 x 10

I'm gonna be hitting calves everyday. Dis gun b good.

[Hoop_Dreams]

Chest/Arms

DB Bench: 55 x 8, 85 x 5, 85 x 5, 85 x 4
Cambered Bar Preacher Curls: 50 x 10, 60 x 2 x 10
Close Grip Bench: 115 x 2 x 15, 115 x 12, 115 x 7 + 95 x 8
DB Incline Flies: 35 x 4 x 10
Rope Curls: 75 x 3 x 10
Spider Curls: 27.5 x 3 x 10
Smith Shrugs: 150 x 4 x 12
Seated Calf Raises: 100 x 3 x 10

[Hoop_Dreams]

It's been 3 years since I first started lifting. Throughout the 3 years I've gone through months of lifting + eating right, months of lifting but eating like shyt, and months where I didn't hit the gym at all because I lost that fire.

I should look like a beast by now if I did everything right during those 3 years. There's no excuses for me not being aesthetic. The blueprint is out there for EVERYONE to look like <insert goal physique here>. Routines, Diets, EVERYTHING you need to know is accessible on the internet.

It's up to me to start taking this shyt serious if I wanna reach my goals. A+ effort in the gym, and OUT of the gym.

[Hoop_Dreams]

did Back/Shoulders on Monday but forgot to log it.

Legs

From Yesterday:

Squats: 135 x 8, 185 x 5, 235 x 3 x 5
Romanian Deadlifts: 115 x 4 x 8
Bulgarian Split Squats: 60 lb. EZ bar x 4 x 5
Box Jumps: I'd say around 40" x 4 x 8
Standing Calf Raises: 215 x 3 x 8
Seated Calf Raises: 100 x 3 x 10

Chest

This morning's workout:

Barbell Bench: 135 x 10, 165 x 8, 185 x 5, 185 x 4
Cable Chest Flies: 60 x 3 x 8 (incline), 60 x 3 x 8 (regular), 50 x 3 x 8 (decline)
DB Incline Press: 65 x 6, 60 x 8, 60 x 6, 50 x 8... turrible
Seated Calf Raises: 100 x 5 x 10
Standing Calf Raises: 185 x 2 x 10

[Hoop_Dreams]

Did a 4 mile hike this morning.. Burned 900 calories, fukk me. Got peer pressured into going by my gym partners because they're all trying to cut, meanwhile I'm over here trying to get big.

Did Arms this morning, just finished up Back/Shoulders this evening

Back/Shoulders

Seated Row Machine: 115 on each side x 10, 125 x 10, 135 x 2 x 10


Seated DB Shoulder Press: 60's x 6, 60's x 6, 60's x 5
Lat Iso Machine: 4 sets, don't remember the weight
Elevated Pushups: 4 sets x 10

DB Side Lat Raises: 20 x 3 x 10
Lat Pulldown SS w/Seated Cable Rows: 130 x 8 + 130 x 10, 130 x 8 + 130 x 10, 115 x 8 + 115 x 8, 115 x 8 + 115 x 8
Smith Machine Shrugs: 140 x 4 x 12

[Hoop_Dreams]

Legs

Squats: 135 x 8, 185 x 8, 245 x 5 (PR), 245 x 5
RDL's: 135 x 10, 155 x 3 x 10
Hack Squats: 180 x 8, 230 x 8, 270 x 5, 270 x 5
Standing Calf Raises: 195 x 3 x 10
Seated Calf Raises: 105 x 4 x 10


I'm so tired... worked out on 2 hours of sleep, but I was still able to hit a PR on Squats. Thank you pre-workout.

Hoping to squat 315 in 3 months.

[Hoop_Dreams]

Whatever I felt like doing Day

Idunnolol

Just finished a 2 AM random session doing body parts I feel are lagging. (Lettuce be cereal, at 160ish, everything is lagging). I used to lift religiously at 2 AM because I loved having the entire gym to myself. Brb don't have to wait for equipment. Brb no distractions. Brb running on the treadmill naked. Now I hate it.

Hammer Curls: 35 x 3 x 10
EZ Bar Curls: 70 x 3 x 7
Iso Lat Front Pulldown Machine: 70 each arm x 8, 70 x 8, 70 x 8, 55 x 10, 55 x 10
Iso Lat Machine: 55 x 10, 55 x 10, 70 x 10, 70 x 10
DB Concentration Curls: 27.5 x 2 x 12
Smith Machine Shrugs: 140 x 3 x 15
Seated Calf Raises: 105 x 4 x 10
EZ Bar Behind the Back Wrist Curls: 50 x 4 x 15

[Hoop_Dreams]

Chest

DB Bench: 55 x 8, 85 x 3 x 5 - That feel when your friend helps you on your last rep, even though you were about to hit it. fuuu. Gonna try 90's next week.
Rope Pushdowns: 85 x 3 x 10 - nice and slow
Hammer Strength Incline Press: 180 x 8, 210 x 8, 230 x 8, 250 x 6
Cable Tri Kickbacks: 30 x 10, 40 x 10
Cable Flies (Incline, Regular, Decline): 60 x 3 x 8, 60 x 8, 50 x 2 x 8, 50 x 3 x 8.. think I'm gonna stop doing decline, I don't feel anything when I do it.
Dips: BW x 2 x 12, BW x 2 x 10
Seated Calf Raises: 105 x 4 x 10

[Hoop_Dreams]

Legs

Squats:
135 x 5, 185 x 5, 255 x 5, 255 x 5 (PR)

Hack Squats:
180 x 8, 230 x 8, 270 x 6, 280 x 2 x 6

Seated Calf Raise:
110 x 5 x 10

RDL's
135 x 10, 185 x 3 x 8

Step-ups
w/25 plates x 2 x 10, w/10 plates x 2 x 10

Decline Sit-ups with Oblique Twists at top
25 lb. plate x 3 x 10

Hanging Leg Raises:
BW x 3 x 10

I wanna go back to doing PHAT, but since I've been working out with friends it's just been kind of random. At the end of the day, if you lift heavy weights and eat right, you're gonna see gains, but I just like having structure.

[Hoop_Dreams]

Back/Shoulders

T-Bar Row Machine
80 x 4 x 8

Hammer Strength Seated Row Machine
115 x 3 x 8

Standing Calf Raises:
210 x 3 x 10

Hammer Strength Iso Lat
70 per arm x 4 x 10

Hammer Strength Iso Front Lat (probably butchered the name of this)
60 per arm x 4 x 8


DB Side Lat Raises
20 x 3 x 10

DB Shrugs
70 x 3 x 10.. my grip is terrible, can't go heavier than this or the weight slips out of my hands

Lat Pulldowns
130 x 3 x 8

Elevated Push-ups
4 x 10

Shoulder Press Machine
140 x 8, 140 x 7, 140 x 6

Today was the first time since I stepped into a gym that someone tried to give me advice. I was doing lat pulldowns and this powerlifter looking type dude comes up to me and tells me if I do lat pulldowns backwards (with my back facing the weights) you can target the lats better. I told him "no thanks Jeff" and proceeded to put my earbuds back in and kept lifting. No but srs, I tried his advice for one set and it felt pretty much the same. I didn't take offense to it though, I'm always looking for new exercises.

[Hoop_Dreams]

Chest

Barbell Bench
135 x 10, 185 x 5, 195 x 5 (PR), 195 x 4 (more like 3 though, got help on the last rep)

DB Decline Bench
60 x 10, 70 x 10, 70 x 10, 70 x 8

BB Incline Bench
135 x 10, 135 x 2 x 8

Cable Chest Flies
Incline: 60 x 3 x 8
Regular: 60 x 3 x 8

Seated Calf Raises
115 x 4 x 10, 125 x 2 x 6, 90 x 2 x 10 (realllly slow reps)

Decline Sit-ups w/Oblique Twists
25 plate x 2 x 10.. just threw these in at the end while waiting for friends to finish

Feel like I'm getting stronger even though my weight is staying pretty much the same (160ish).

Short term goals:

DB Bench: 100 x 5 (currently 85 x 3 x 5)
BB Bench: 225 x 3 (currently 195 x 5)
Squat: 315 x 5 (currently 255 x 2 x 5)
DB Shoulder Press: 70 x 3 x 5 (currently 60 x 3 x 5)

[Hoop_Dreams]

Forgot to log my last Legs and Back/Shoulders workout

Chest

DB Bench
55 x 8, 90 x 5 PR, 90 x 4, 90 x 3

DB Incline Flies SS w/Sit-ups w/25 plate
40 x 4 x 10 + 4 sets x 8

Pec Deck Flies
120 x 10, 130 x 10, 140 x 2 x 10

DB Incline Bench
60 x 7, 60 x 6, 55 x 6, 50 x 8....chest/arms were done at this point

Dips SS w/Push-ups
10 dips + 10 push-ups x 4... was struggling hard on these

[Hoop_Dreams]

Legs

Squats:
135 x 8, 185 x 5, 225 x 5, 255 x 3 x 5

Hack Squats:
180 x 8, 230 x 8, 290 x 2 x 6

Seated Calf Raises:
125 x 10, 125 x 10, 125 x 8, 125 x 8

RDL's
135 x 10, 185 x 3 x 6

Standing Calf Raises
210 x 3 x 10

[Hoop_Dreams]

Forgot to log yesterday's upper body workout.

And I just did Legs two days ago on my own, but my friends wanted to do it this morning... so I said fukk it.

Legs

Squats:
135 x 10, 225 x 10, 260 x 2 x 5 (PR), 135 x 20

my friend said the last couple reps on my 2nd set of 260 weren't that low, so I'll be doing 260 my next leg workout and aim for better form

Step-ups w/DB's SS w/Box Jumps (~35-40 inches):
25's in each hand x 10 per leg, 25's x 8, 25's 8, 25's x 5 + 4 x 10 Box Jumps

Seated Calf Raises:
125 x 10, 125 x 10, 125 x 10, 125 x 8, 115 x 10, 115 x 10

RDL's
135 x 4 x 8

Standing Calf Raises
210 x 4 x 10

[Hoop_Dreams]

Back

Hammer Strength Seated Row Machine
115 x 3 x 8, 125 x 8, 135 x 2 x 8

Hammer Strength Iso Front Lat (probably butchered the name of this)
70 per arm x 4 x 8

DB Rows
65 x 3 x 10

Lat Pulldowns
130 x 4 x 8

Seated Cable Rows
130 x 4 x 8

Sh!tty workout. Feeling under the weather, hopefully I feel better in the morning for Chest.

[Hoop_Dreams]

Chest

Barbell Flat Bench
135 x 8, 205 x 2 (PR), 195 x 5, 195 x 5. Almost got the 3rd rep on 205 but couldn't quite get it up.

Hammer Strength Incline Press
230 x 8, 250 x 8, 230 x 8, 230 x 8... Was able to do 250 but I felt better contractions at 230.

Pec Deck Flies
140 x 10, 160 x 10, 160 x 5 + 150 x 5, 150 x 9

DB Incline Bench
55 x 4 x 8... really need to start doing these at the start of Chest Day

Threw in some dips and push-ups as well.

Decent workout, but I still feel like shyt. Been loading up on Vitamin C and Advil but I feel like I'm getting worse.

[Hoop_Dreams]

Wow, can't believe it's been a week since I logged my last workout. I've been sick, but still hittin the gym. I lost a few pounds due to this sickness, so hopefully I get over this flu/cold/fever soon.

Legs/Arms

Squats:
135 x 10, 185 x 5, 225 x 3 x 5

Seated Calf Raises:
125 x 10, 125 x 10, 125 x 10, 125 x 10

Curl Machine
50 x 3 x 10

Hammer Curls
40 x 3 x 10

Behind the back Wrist Curls
50 lb. EZ bar x 3 x 15, 50 lb. x 3 x 10

DB Concentration Curls
27.5 x 2 x 12

Seated Incline Curls
25 x 3 x 10... I'm nowhere near swole, but my veins felt like they were about to pop out of my biceps doing these bad boys. Not that juicy pump feeling, more like uncomfortable.

Did a few other variations of curls as well but don't know the name of them.

[Hoop_Dreams]

Shoulders
Bake. I've been getting all my workouts in, just been too lazy to log them.

DB Shoulder Press
60 x 8, 60 x 8, 60 x 6

Seated DB Side Lat Raises
15 x 4 x 10

Smith Machine Shrugs
180 x 3 x 10

Rear Delt Flies
75 x 4 x 10

Cable Side Lat Raises
20 x 3 x 10

DB Front Raises
20 x 2 x 10

Shoulder Press Machine
125 x 12, 140 x 12, then did a burnout 140 x 10, 110 x 5, 80 x 5

Abs
Did about 5 different exercises, 150 reps total.

I've been watching a lot of videos on shoulder exercises and just about everyone emphasizes form over weight for raises, so I made sure I focused on strict form tonight.

[Hoop_Dreams]

A few progress pics:

Poverty lighting/10
Poverty Camera Phone/10

[Hoop_Dreams]

Switch to a Push/Pull/Legs routine. Using a slightly modified version from this thread: http://forum.bodybuilding.com/showth...hp?t=149807833

Push

BB Bench
135 x 5
185 x 5
185 x 5
185 x 5

DB Shoulder Press
55 x 5
60 x 5
60 x 5

Barbell Incline Bench
135 x 5
155 x 5
155 x 5
155 x 5

DB Side Lat Raises
20 x 10
20 x 8, 15 x 2
20 x 7, 15 x 3

Cable Side Lat Raises
20 x 12
20 x 12
20 x 12

Dips
BW x 12
BW x 12
BW x 10 (stopped at 10 because I felt a lot of pressure on my shoulders)

French Overhead Press (w/cambered ez bar)
55 x 10
55 x 10
55 x 10

Smith Machine Shrugs
140 x 12
160 x 12
160 x 12

[Hoop_Dreams]

Pull

Pull-ups
BW x 10
BW x 8
BW x 7

BB Bent Over Rows
115 x 5
135 x 5
135 x 5
135 x 5

Lat Pulldowns
130 x 10
130 x 10
130 x 8

Rear Delt Flies (Pec dec machine)
75 x 10
90 x 10
90 x 5, 75 x 5
75 x 10

BB Curls
65 x 10
65 x 10
65 x 10
65 x 10

Hammer Curls
30 x 8
30 x 8
30 x 8


Not happy with any of my #'s except for Lat Pulldowns. On the plus side I feel like I had great form on all my lifts.

[Hoop_Dreams]

From Yesterday:
Legs/Abs

BB Squats:
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Hamstring Curls:
105 x 10
105 x 10
105 x 10

Leg Extensions:
115 x 10
115 x 10
115 x 10

Seated Calf Raises:
115 x 12
115 x 12
115 x 12
115 x 12

Weighted Decline Sit-ups with Oblique Twist @ Top:
25 plate x 10
25 x 10
25 x 10

DB Roman Chair Raises (I think that's what it's called):
20 lb. DB x 10
20 x 10
20 x 10

Hanging Leg Raises:
BW x 10
BW x 10
BW x 10

Weighted Ab Machine:
95 x 10
95 x 10
95 x 10

___________________________

Today:
Push

BB Bench
135 x 5
195 (+5) x 5
195 x 5
195 x 5

DB Shoulder Press
60 x 5
60 x 5
60 x 5

Barbell Incline Bench
160(+5) x 4
155 x 5
145(-10) x 5
145(-10) x 5

DB Side Lat Raises
20 x 10
20 x 10 (+2 reps)
20 x 8(+1 rep) , 15 x 2

Cable Side Lat Raises
25 x 12 (+5)
25 x 12
25 x 12

Dips
BW x 12
BW x 12
BW x 12

French Overhead Press (w/cambered ez bar)
60 x 10 (+5)
60 x 10
60 x 10

Smith Machine Shrugs
170 x 12 (+10)
170 x 12
170 x 12



Added some +'s and -'s to the log so I can easily track my progress from the previous workout. Doubt I'll keep this up since I get lazy when it comes to logging my workouts though lol.

[Hoop_Dreams]

Pull

Pull-ups
BW x 10
BW x 9 (+1 rep)
BW x 8 (+1 rep)

BB Bent Over Rows
140 x 5 (+5)
140 x 5
140 x 5

Lat Pulldowns
130 x 10
145 x 5(+15), 130 x 5
130 x 8

Rear Delt Flies (Pec dec machine)
90 x 10 (+15)
90 x 10
90 x 10

BB Curls
65 x 10
65 x 10
65 x 10
65 x 10

Hammer Curls
35 x 8 (+5)
35 x 8
35 x 8

[Hoop_Dreams]

From Yesterday:
Legs/Abs

BB Squats:
135 x 5
185 x 5
240 (+5) x 5
240 x 5
240 x 5


Hamstring Curls:
120 (+15) x 10
120 x 10
120 x 10

Leg Extensions:
130 (+15) x 10
130 x 10
130 x 10

Seated Calf Raises:
120 (+5) x 12
120 x 12
120 x 12
120 x 12

Weighted Decline Sit-ups with Oblique Twist @ Top:
25 plate x 10
25 x 10

I was going to do 12 sets total for abs but wasn't feelin it. And I definitely haven't been pushing myself on leg day enough because my legs haven't felt this dead in a while.


___________________________

Today:
Push

BB Bench
135 x 5
200 (+5) x 5
200 x 5
200 x 4 - Possibly could've gotten the last rep, but didn't wanna risk looking like a moron with no spotter.

DB Shoulder Press
60 x 5
60 x 5
60 x 5

Barbell Incline Bench
155 x 5
150(+5) x 5
150(+5) x 5

DB Side Lat Raises
20 x 10
20 x 10
20 x 10(+2 rep)

Cable Side Lat Raises
30 x 10 (+5)
25 x 12
25 x 12

Dips
BW x 12
BW x 12
BW x 12

French Overhead Press (w/cambered ez bar)
60 x 10
60 x 10
60 x 10

Smith Machine Shrugs
170 x 12
180 x 12 (+10)
180 x 12

Some exercises I didn't go up in weight because my form hasn't been the greatest. Tryin to make sure I have near flawless form before I increase the weight.

[Hoop_Dreams]

Pull

Pull-ups
BW x 10
BW x 10 (+1 rep)
BW x 8

BB Bent Over Rows
145 x 5 (+5)
145 x 5
145 x 5

Lat Pulldowns
145 x 5, 130 x 5
130 x 8
130 x 8

Rear Delt Flies (Pec dec machine)
90 x 10
90 x 10
90 x 10
90 x 10 (+1 set)

BB Curls
65 x 10
65 x 10
65 x 10
65 x 10

Hammer Curls
35 x 8
35 x 8
35 x 8
35 x 8 (+1 set)