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  1. #31
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Rep Power: 47
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    Upper A

    Week 10 Workout 37 (Tuesday: Sept 3, 2019)


    Duration: 44 min

    Barbell Bench Press - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 175 lbs
    6 x 175 lbs
    6 x 175 lbs

    Barbell Incline Bench Press - Hard
    9 x 120 lbs
    9 x 120 lbs
    9 x 120 lbs

    Bent Over Barbell Rows - Ideal
    9 x 100 lbs
    9 x 100 lbs
    9 x 100 lbs

    Cable Row - Ideal
    8 x 140 lbs
    6 x 140 lbs
    8 x 130 lbs

    Superset: Dumbbell Bicep Curl - Hard
    9 x 30 lbs
    9 x 30 lbs
    9 x 30 lbs

    Superset: Dumbbell Reverse Fly - Hard
    9 x 22.5 lbs
    9 x 22.5 lbs
    9 x 22.5 lbs

    ---

    Notes:
    Gym was closed for Labor Day (Monday)


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  2. #32
    Registered User gpammer's Avatar
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    Lower A

    Week 10 Workout 38 (Thursday: Sept 5, 2019)


    Duration: 44 min

    Back Squats - Ideal
    8 x 45 lbs (warmup)
    8 x 135 lbs (warmup)
    6 x 150 lbs
    6 x 150 lbs
    6 x 150 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    8 x 205 lbs
    8 x 205 lbs
    8 x 205 lbs

    Leg Press - Hard
    5 x 180 lbs (warmup) (4x45 plates total)
    10 x 220 lbs (4x45 2x25)
    10 x 220 lbs
    10 x 220 lbs

    Seated Leg Curl - Ideal
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 170 lbs
    22 x 170 lbs
    22 x 170 lbs


    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  3. #33
    Registered User gpammer's Avatar
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    Upper B

    Week 10 Workout 39 - (Saturday: Sept 7, 2019)


    Duration: 44 min

    Standing Barbell Shoulder Press - Ideal
    10 x 45 lbs (warmup)
    6 x 100 lbs
    6 x 100 lbs
    6 x 110 lbs

    Pull Ups - Max Effort
    9 x 20 lbs
    8 x 20 lbs
    8 x 20 lbs

    Pendlay Rows - Ideal
    9 x 100 lbs
    9 x 100 lbs
    9 x 100 lbs

    Machine Fly - Hard
    11 x 110 lbs
    11 x 110 lbs
    11 x 110 lbs

    Dumbbell Tricep Extensions - Ideal
    10 x 20 lbs
    10 x 20 lbs
    10 x 20lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  4. #34
    Registered User tommy4life's Avatar
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    Good to see another fierce 5 u/l log. How are you enjoying it,
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  5. #35
    Registered User gpammer's Avatar
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    Originally Posted by tommy4life View Post
    Good to see another fierce 5 u/l log. How are you enjoying it,
    I really do like it. I esp. like the fact that its 45 min. in and out of the gym since I'm usually on a tight schedule. I try to change some exercises as you can see from time to time to mix things up a bit - but always keep the core bigger exercises (bench, OHP, squats, dl, rdl, etc.)

    I know I will want to mix up the entire workout eventually and try something new - but I am not sure what workout(s) that may interest me. I'll eventually hit a legit stall on most of the big lifts.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  6. #36
    Registered User gpammer's Avatar
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    Lower B

    Week 10 Workout 40 (Sunday: Sept 1, 2019)


    Duration: 37 min

    Deadlift - Ideal
    6 x 135 lbs (warmup)
    5 x 225 lbs
    5 x 215 lbs
    5 x 215 lbs


    Dumbbell Lunge - Hard
    9 x 50 lbs
    9 x 50 lbs
    9 x 50 lbs

    Leg Extension - Ideal
    11 x 160 lbs
    11 x 160 lbs
    11 x 160 lbs

    Seated Leg Curl - Ideal
    11 x 120 lbs
    11 x 120 lbs
    11 x 120 lbs

    Calf Raises (On seated leg press) - Ideal
    20 x 180 lbs
    20 x 180 lbs
    20 x 180 lbs

    ---

    Notes:
    Deadlift felt really good today!

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  7. #37
    Registered User gpammer's Avatar
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    Upper A

    Week 11 Workout 41 (Tuesday: Sept 10, 2019)


    Duration: 46 min

    Barbell Bench Press - Max Effort
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 180 lbs
    5 x 180 lbs
    5 x 180 lbs

    Barbell Incline Bench Press - Hard
    8 x 125 lbs
    8 x 125 lbs
    8 x 125 lbs

    Bent Over Barbell Rows - Ideal
    8 x 105 lbs
    8 x 105 lbs
    8 x 105 lbs

    Lat Pulldown - Ideal
    8 x 150 lbs
    8 x 150 lbs
    8 x 150 lbs

    Superset: Dumbbell Bicep Curl - Hard
    11 x 25 lbs
    11 x 25 lbs
    11 x 25 lbs

    Superset: Dumbbell Standing Back Fly - Hard
    10 x 15 lbs
    10 x 15 lbs
    10 x 15 lbs

    ---

    Notes:
    n/a


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  8. #38
    Registered User gpammer's Avatar
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    Lower A

    Week 11 Workout 42 (Thursday: Sept 12, 2019)


    Duration: 46 min

    Back Squats - Ideal
    8 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 160 lbs
    5 x 160 lbs
    5 x 160 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    9 x 205 lbs
    9 x 205 lbs
    9 x 205 lbs

    Leg Press - Hard
    5 x 180 lbs (warmup) (4x45 plates total)
    8 x 270 lbs (6x45)
    8 x 270 lbs
    8 x 270 lbs

    Seated Leg Curl - Ideal
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 180 lbs
    22 x 180 lbs
    22 x 180 lbs


    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  9. #39
    Registered User gpammer's Avatar
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    Upper B

    Week 11 Workout 43 - (Friday: Sept 13, 2019)


    Duration: 38 min

    Standing Barbell Shoulder Press - Hard
    10 x 45 lbs (warmup)
    5 x 105 lbs
    5 x 105 lbs
    5 x 105 lbs

    Pull Ups - Max Effort
    9 x 20 lbs
    9 x 20 lbs
    8 x 20 lbs

    Pendlay Rows - Ideal
    8 x 105 lbs
    8 x 105 lbs
    8 x 105 lbs

    -------

    Superset

    Cable Face Pull - Ideal
    12 x 50 lbs
    12 x 50 lbs
    12 x 50 lbs

    Cable Tricep Pushdown - Hard
    10 x 50 lbs
    10 x 50 lbs
    10 x 50 lbs

    -----------

    Machine Fly - Ideal
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  10. #40
    Registered User gpammer's Avatar
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    Lower B

    Week 11 Workout 44 (Saturday: Sept 14, 2019)


    Duration: 42 min

    Deadlift - Ideal
    8 x 135 lbs (warmup)
    6 x 225 lbs
    6 x 225 lbs
    6 x 225 lbs


    Dumbbell Lunge - Hard
    12 x 30 lbs
    12 x 30 lbs
    12 x 30 lbs

    Leg Extension - Ideal
    10 x 165 lbs
    10 x 165 lbs
    10 x 165 lbs

    Seated Leg Curl - Ideal
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 180 lbs
    22 x 180 lbs
    22 x 180 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  11. #41
    Registered User gpammer's Avatar
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    Upper A

    Week 12 Workout 45 (Tuesday: Sept 17, 2019)


    Duration: 48 min

    Barbell Bench Press - Max Effort
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 180 lbs
    6 x 180 lbs
    6 x 180 lbs

    Barbell Incline Bench Press - Max Effort
    9 x 125 lbs
    9 x 125 lbs
    9 x 125 lbs

    Bent Over Barbell Rows - Ideal
    9 x 105 lbs
    9 x 105 lbs
    9 x 105 lbs

    Lat Pulldown - Hard
    9 x 150 lbs
    9 x 150 lbs
    9 x 150 lbs

    Superset: Dumbbell Bicep Curl - Hard
    8 x 30 lbs
    8 x 30 lbs
    8 x 30 lbs

    Superset: Dumbbell Reverse Back Fly - Hard
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs

    ---

    Notes:
    n/a


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  12. #42
    Registered User gpammer's Avatar
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    Lower A

    Week 12 Workout 46 (Thursday: Sept 19, 2019)


    Duration: 47 min

    Back Squats - Ideal
    8 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 160 lbs
    6 x 160 lbs
    6 x 160 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    8 x 210 lbs
    8 x 210 lbs
    8 x 210 lbs

    Leg Press - Hard
    9 x 180 lbs (warmup) (4x45 plates total)
    9 x 270 lbs (6x45)
    9 x 270 lbs
    9 x 270 lbs

    Seated Leg Curl - Ideal
    11 x 125 lbs
    11 x 125 lbs
    11 x 125 lbs

    Calf Raises (dumbbells) - Ideal
    20 x 55 lbs (27.5 lbs dbs)
    20 x 55 lbs
    20 x 55 lbs


    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  13. #43
    Registered User gpammer's Avatar
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    Upper B

    Week 12 Workout 47 - (Friday: Sept 20, 2019)


    Duration: 32 min

    Standing Barbell Shoulder Press - Hard
    6 x 45 lbs (warmup)
    6 x 105 lbs
    6 x 105 lbs
    6 x 105 lbs

    Pull Ups - Easy
    8 reps
    8 reps
    8 reps

    Pendlay Rows - Ideal
    9 x 105 lbs
    9 x 105 lbs
    9 x 105 lbs

    Machine Fly - Ideal
    11 x 115 lbs
    11 x 115 lbs
    11 x 115 lbs


    Superset

    Cable Face Pull - Ideal
    12 x 45 lbs
    12 x 45 lbs
    12 x 45 lbs

    Cable Tricep Pushdown - Hard
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  14. #44
    Registered User gpammer's Avatar
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    Lower B

    Week 12 Workout 48 (Monday: Sept 23, 2019)


    Duration: 36 min

    Deadlift - Ideal
    5 x 135 lbs (warmup)
    5 x 235 lbs
    5 x 235 lbs
    5 x 235 lbs

    Dumbbell Lunge - Hard
    8 x 50 lbs
    8 x 50 lbs
    8 x 50 lbs

    Leg Extension - Ideal
    11 x 165 lbs
    11 x 165 lbs
    11 x 165 lbs

    Seated Leg Curl - Ideal
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs

    Calf Raises (On seated leg press) - Ideal
    20 x 190 lbs
    20 x 190 lbs
    20 x 190 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Last edited by gpammer; 09-25-2019 at 07:11 AM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  15. #45
    Registered User gpammer's Avatar
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    Upper A

    Week 13 Workout 49 (Tuesday: Sept 24, 2019)


    Duration: 43 min

    Barbell Bench Press - Hard
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 185 lbs
    5 x 185 lbs
    5 x 185 lbs

    Barbell Incline Bench Press - Hard
    8 x 130 lbs
    8 x 130 lbs
    8 x 130 lbs

    Lat Pulldown - Hard
    8 x 155 lbs
    8 x 155 lbs
    8 x 155 lbs

    Bent Over Barbell Rows - Ideal
    8 x 110 lbs
    8 x 110 lbs
    8 x 110 lbs

    Superset: Machine Bicep Curl - Hard
    8 x 80 lbs
    8 x 80 lbs
    8 x 80 lbs

    Superset: Machine Seated Row - Ideal
    10 x 70 lbs
    10 x 70 lbs
    10 x 70 lbs

    ---

    Notes:
    Decided to switch it up a bit since the gym was completely empty and wanted to try out the machines for the superset.


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  16. #46
    Registered User gpammer's Avatar
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    Lower A

    Week 13 Workout 50 (Thursday: Sept 26, 2019)

    Duration: 37 min

    Back Squats - Hard
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 170 lbs
    5 x 170 lbs
    5 x 170 lbs

    Romanian Deadlift - Hard
    9 x 135 lbs (warmup)
    9 x 210 lbs
    9 x 210 lbs
    9 x 210 lbs

    Seated Leg Curl - Ideal
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs

    Calf Raises (seated leg press) - Ideal
    20 x 190 lbs
    20 x 190 lbs
    20 x 190 lbs


    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  17. #47
    Registered User gpammer's Avatar
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    Upper B

    Week 13 Workout 51 - (Saturday: Sept 28, 2019)


    Duration: 37 min

    Standing Barbell Shoulder Press - Hard
    5 x 45 lbs (warmup)
    5 x 110 lbs
    5 x 110 lbs
    5 x 110 lbs

    Pull Ups - Hard
    10 reps
    10 reps
    7 reps

    Pendlay Rows - Hard
    8 x 110 lbs
    8 x 110 lbs
    8 x 110 lbs

    Machine Fly - Ideal
    10 x 120 lbs
    10 x 120 lbs
    10 x 120 lbs


    Superset

    Cable Face Pull - Ideal
    10 x 50 lbs
    10 x 50 lbs
    10 x 50 lbs

    Cable Tricep Pushdown - Hard
    8 x 50 lbs
    8 x 50 lbs
    8 x 50 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  18. #48
    Registered User gpammer's Avatar
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    Lower B

    Week 13 Workout 52 (Monday: Sept 30, 2019)


    Duration: 40 min

    Deadlift - Hard
    6 x 135 lbs (warmup)
    6 x 235 lbs
    6 x 235 lbs
    6 x 235 lbs

    Dumbbell Lunge - Hard
    9 x 50 lbs
    9 x 50 lbs
    9 x 50 lbs

    Leg Extension - Ideal
    10 x 170 lbs
    10 x 170 lbs
    10 x 170 lbs

    Seated Leg Curl - Ideal
    11 x 130 lbs
    11 x 130 lbs
    11 x 130 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 190 lbs
    22 x 190 lbs
    22 x 190 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  19. #49
    Registered User gpammer's Avatar
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    Upper A

    Week 14 Workout 53 (Tuesday: Oct 2, 2019)


    Duration: 51 min

    Barbell Bench Press - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 185 lbs
    6 x 185 lbs
    6 x 185 lbs

    Barbell Incline Bench Press - Hard
    9 x 130 lbs
    9 x 130 lbs
    9 x 130 lbs

    Bent Over Barbell Rows - Ideal
    9 x 110 lbs
    9 x 110 lbs
    9 x 110 lbs

    Cable Row - Hard
    10 x 80 lbs
    10 x 85 lbs
    10 x 100 lbs


    Superset: DB Bicep Curl - Hard
    8 x 30 lbs
    8 x 30 lbs
    8 x 30 lbs

    Superset: DB Reverse Fly - Ideal
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs

    ---

    Notes:
    n/a

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  20. #50
    Registered User gpammer's Avatar
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    5/3/1 with BBB

    Got a little bored of the same routine for so long so I want to switch it up a bit with 5/3/1 involving BBB and some accessory work.

    Desired Percentage of Max: 90%

    Max Numbers
    Bench: 225 lbs (90%: 202.5 lbs)
    Squat: 215 lbs (90%: 193.5 lbs)
    Deadlift 285 lbs (90%: 256.5 lbs)
    Standing Military Press: 130 lbs (90%: 117 lbs)

    ---

    Bench (Cycle 1 - Week 1)

    Date: Oct 7 - 2019


    Duration: 47 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 80 lbs (warmup)
    5 x 100 lbs (warmup)
    5 x 135 lbs
    5 x 150 lbs
    8 x 170 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Dumbbell Row
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs

    Dumbbell Bicep Curls
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs
    Last edited by gpammer; 10-17-2019 at 12:00 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  21. #51
    Registered User gpammer's Avatar
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    Squat (Cycle 1 - Week 1)

    Date: Oct 8 - 2019


    Duration: 51 min

    Squat
    5 x 45 lbs (warmup)
    5 x 95 lbs (warmup)
    3 x 115 lbs (warmup)
    5 x 125 lbs
    5 x 145 lbs
    8 x 165 lbs

    BBB
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Seated Leg Curl
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Leg Extension
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    Last edited by gpammer; 10-17-2019 at 12:00 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  22. #52
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 1 - Week 1)

    Date: Oct 11 - 2019

    Duration: 38 min

    Shoulder Press
    5 x 45 lbs (warmup)
    5 x 75 lbs
    5 x 90 lbs
    9 x 100 lbs

    BBB
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Bench Dips
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs

    Chin Ups / Pull Ups / Wide Grip
    8 x 0 lbs
    8 x 0 lbs
    8 x 0 lbs
    Last edited by gpammer; 10-17-2019 at 12:00 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  23. #53
    Registered User gpammer's Avatar
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    Deadlift (Cycle 1 - Week 1)

    Date: Oct 12 - 2019


    Duration: 48 min

    Deadlift
    5 x 135 lbs (warmup)
    5 x 165 lbs
    5 x 190 lbs
    11 x 220 lbs

    BBB
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Good Mornings
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs

    Hanging Leg Raise
    10 reps
    10 reps
    10 reps
    Last edited by gpammer; 10-17-2019 at 12:01 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  24. #54
    Registered User gpammer's Avatar
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    Bench (Cycle 1 - Week 2)

    Date: Oct 14 - 2019


    Duration: 36 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    3 x 140 lbs
    3 x 160 lbs
    7 x 180 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Dumbbell Row
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs

    Dumbbell Bicep Curls
    10 x 22.5 lbs
    10 x 22.5 lbs
    10 x 22.5 lbs
    Last edited by gpammer; 10-17-2019 at 12:01 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  25. #55
    Registered User gpammer's Avatar
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    Squat (Cycle 1 - Week 2)

    Date: Oct 16 - 2019


    Duration: 38 min

    Squat
    5 x 45 lbs (warmup)
    3 x 135 lbs
    3 x 155 lbs
    6 x 175 lbs

    BBB
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Seated Leg Curl
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Leg Extension
    10 x 130 lbs
    10 x 130 lbs
    10 x 130 lbs
    Last edited by gpammer; 10-17-2019 at 12:01 PM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  26. #56
    Toronto Millz12323's Avatar
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    Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500)
    Millz12323 is online now
    Cool log. Will be following along. How do you feel about the bbb lifts and what percentage are you using for them?
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  27. #57
    Registered User gpammer's Avatar
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    Originally Posted by Millz12323 View Post
    Cool log. Will be following along. How do you feel about the bbb lifts and what percentage are you using for them?
    Thanks! Im going realllllly light for BBB right now (45-50% of 90% of the max RP) since the volume is high - but I've been feeling pretty good after Bench, Press and Deadlift (squat was killer last week we shall see after today).

    I know BBB is suppose to be 'boring' but I'm really digging it for some reason. I like the fact that i'm staying at one station and banging out single lifts - then doing minimal accessory work after the fact. Plus, Im never pressured to leave the bench/squat rack like some gyms since my gym is almost always empty.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  28. #58
    Registered User gpammer's Avatar
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    Shoulder Press (Cycle 1 - Week 2)

    Date: Oct 17 - 2019


    Duration: 36 min

    Shoulder Press
    5 x 45 lbs (warmup)
    3 x 80 lbs
    3 x 95 lbs
    8 x 105 lbs

    BBB
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Bench Dips
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs
    15 x 0 lbs

    Chin Ups / Pull Ups / Wide Grip
    8 x 0 lbs
    8 x 0 lbs
    8 x 0 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  29. #59
    Registered User gpammer's Avatar
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    Deadlift (Cycle 1 - Week 2)

    Date: Oct 19 - 2019


    Duration: 42 min

    Deadlift
    5 x 135 lbs (warmup)
    3 x 180 lbs
    3 x 205 lbs
    10 x 230 lbs

    BBB
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Good Mornings
    10 x 45 lbs
    10 x 45 lbs
    10 x 45 lbs

    Hanging Leg Raise
    10 reps
    10 reps
    10 reps
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

  30. #60
    Registered User gpammer's Avatar
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    Bench (Cycle 1 - Week 3)

    Date: Oct 22 - 2019


    Duration: 38 min

    Barbell Bench Press
    5 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 150 lbs
    3 x 170 lbs
    6 x 190 lbs

    BBB
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Dumbbell Row
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs

    Dumbbell Bicep Curls
    10 x 22.5 lbs
    10 x 22.5 lbs
    10 x 22.5 lbs
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
    Reply With Quote

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