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  1. #1
    Registered User HairInMyCocoa's Avatar
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    Talking HairInMyCocoa's Workout Log

    12/3/2019
    Hello, I am a 19 year old male, and have been lifting weights for seven months. I weigh almost 140, am 5'7 tall, and have gained a lot of strength. I am currently suffering from an elbow tendinitis and chiropractor said not to perform bench press or anything with elbow extension. My goal is to look like a ripped hot guy, such as Thor.

    I tested my maxes a few months ago.
    Bench press 1RM is 195 pounds
    Squat 2RM is 240 pounds
    Deadlift 5RM is 205 pounds
    Trapbar Deadlift 4RM is 272 pounds

    I have ran a 7 day bodybuilding plan my amateur bodybuilder friend uses, I have ran a 3 day 5x5 plan I made, I have ran nSuns, and a generic bodybuilding split. I prefer the generic bodybuilding split.

    Current split:
    Monday - Chest
    8 sets dumbbell pullover 8 - 12 reps
    8 sets standing high to low cable crossover 8 - 12 reps
    8 sets flat bench cable flies 8 - 12 reps
    8 sets incline bench cable flies 8 - 12 reps
    Each set of chest is superset with situps or ab crunch machine.

    Tuesday - Lats
    10 sets cable rows with medium neutral grip 8 - 12 reps
    10 sets wide neutral grip cable pullovers 8 - 12 reps
    10 sets rope extension cable shrugs 8 - 12 reps

    Wednesday - Shoulders
    5 sets cable front raise 8 - 12 reps
    5 sets cable side raise 8 - 12 reps
    5 sets rear delt fly machine 8 - 12 reps
    5 sets dumbbell front raise 8 - 12 reps
    5 sets dumbbell side raise 8 - 12 reps
    5 sets lying dumbbell raise on bench 8 - 12 reps

    Thursday - Whatever
    30 min treadmill jog
    a lot of stretching

    Friday - Legs
    5 sets Zercher squat 8 - 12 reps
    5 sets Zercher lunge 8 - 12 reps
    5 sets One legged leg press 8 -12 reps
    5 sets Leg curl 8 - 12 reps
    5 sets Quad Extension 8 - 12 reps
    5 sets Seated Calf Raise 8 - 12 reps

    maybe an abs day?

    I look forward to hitting back today!
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  2. #2
    Registered User HairInMyCocoa's Avatar
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    HairInMyCocoa is offline
    I performed the Tuesday back workout. I will start tracking calories and macros tomorrow to keep me accountable in my bulk. I did all 30 sets, I warm up with a 5 minute jog and some stretching. Then cooled down in the sauna afterwards for 15 minutes. Here are exact sets, and weight used, and reps too.

    Cable Row (used free handles)
    set 1 100 pounds 7 reps
    set 2 100 pounds 13 reps
    set 3 100 pounds 10 reps
    set 4 100 pounds 11 reps
    switched to medium neutral grip bar for set 5 and the rest of the sets
    set 5 100 pounds 9 reps
    set 6 115 pounds 9 reps
    set 7 115 pounds 10 reps
    set 8 115 pounds 11 reps
    set 9 115 pounds 7 and a half reps
    set 10 115 pounds 3 reps then dropsetted to 100 pounds 2 reps then dropsetted to 85 pounds 3 reps

    Cable Pullover
    set 1 25 pounds 10 reps
    set 2 40 pounds 5 reps
    set 3 30 pounds 11 reps
    set 4 35 pounds 20 reps
    set 5 40 pounds 9 reps
    set 6 40 pounds 13 reps
    set 7 45 pounds 4 reps
    set 8 40 pounds 11 reps
    set 9 40 pounds 8 reps
    set 10 40 pounds 2 reps then dropsetted to 25 pounds 8 reps

    Cable Shrugs with Rope Extension and hands behind
    set 1 150 pounds 13 reps
    set 2 160 pounds 8 reps
    set 3 160 pounds 9 reps
    set 4 160 pounds 6 reps
    set 5 140 pounds 15 reps
    switched to hands in front shrugs for set 6 and the rest of the sets, still using rope extension
    set 6 150 pounds 15 reps
    set 7 180 pounds 10 reps
    set 8 180 pounds 10 reps
    set 9 180 pounds 7 reps
    set 10 180 pounds 3 reps

    I feel great after today's back workout! I will try to improve performance on the set 10 of each exercise next week as I got tired and stopped giving my full effort on set 10 of all of the exercises.
    If you guys wanna talk msg me

    "We shall go on to the end. We shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be. We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields, and in the streets, we shall fight in the hills; we shall never surrender" - Winston Churchill
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  3. #3
    Registered User HairInMyCocoa's Avatar
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    HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10)
    HairInMyCocoa is offline
    I did shoulders but felt terrible after, but feel fine now. I warmed up with a 5 min jog and 20 min stretching and isometrically trained the external and internal rotator cuffs with a resistance band.
    I did 30 total sets for shoulders, 10 sets for each deltoid head. I used the sauna afterwards.

    I have eaten 1,520 cal
    63 grams protein
    177 grams carbs
    52 grams fat

    I also ate olives and didn't know how many cal so they don't count. I have 1,500 calories to go and will post when I eat them.

    Cable Front Raise Right Delt
    1 rep 10 lbs My Shoulder only did one rep
    20 reps 10 lbs
    14 reps 15 lbs
    10 reps 20 lbs
    11 reps 20 lbs

    Cable Front Raise Left Delt
    5 reps 10 lbs
    20 reps 10 lbs
    14 reps 15 lbs
    10 reps 20 lbs
    11 reps 20 lbs

    Cable Side Raise Right Delt
    3 reps 10 lbs My Shoulder felt weird first set
    14 reps 10 lbs
    5 reps 15 lbs
    9 reps 15 lbs
    6 reps 15 lbs

    Cable Side Raise Left Delt
    10 reps 10 lbs
    14 reps 10 lbs
    5 reps 15 lbs
    7 reps 15 lbs
    7 reps 15 lbs

    Rear Delt Machine Both Arms
    20 reps 40 lbs
    20 reps 50 lbs
    16 reps 60 lbs
    13 reps 70 lbs
    10 reps 80 lbs

    Seated Alternating Front Dumbbell Raise
    Did 1st set standing 15 reps each arm 20 lbs
    3 reps each arm 25 lbs
    15 reps each arm 15 lbs
    7 reps each arm 20 lbs
    8 reps each arm 20 lbs

    Seated Dumbbell Side Raise both arms at same time
    Did 1st set standing 8 reps 20 lbs
    10 reps 15 lbs
    13 reps 15 lbs
    9 reps 15 lbs
    8 reps 15 lbs

    Flat Bench Lying Rear Delt Raise Cable
    Right arm 12 reps 10 lbs
    Left arm 8 reps 10 lbs
    Right arm 8 reps 10 lbs
    Left arm 8 reps 10 lbs

    Lying Rear Delt Raise Dumbbell both arms
    55° bench 5 reps 10 lbs then dropsetted to 5 reps 5 lbs
    I had trouble feeling it in my rear delts with the lying dumbbell raise. I did another set at 30° 10 reps 5 lbs then switched back to the Lying Rear Delt Raise with Cables and did 5 reps 10 lbs each arm.
    If you guys wanna talk msg me

    "We shall go on to the end. We shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be. We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields, and in the streets, we shall fight in the hills; we shall never surrender" - Winston Churchill
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  4. #4
    Registered User HairInMyCocoa's Avatar
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    HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10) HairInMyCocoa has a little shameless behaviour in the past. (-10)
    HairInMyCocoa is offline
    I finished eating 3,000 calories and drank nearly a gallon of water today. I thank Jesus for today. I will do a recovery focused day tomorrow.

    Total Macros
    281 grams carbohydrates
    115 grams protein
    106 grams fat

    Good night.
    If you guys wanna talk msg me

    "We shall go on to the end. We shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be. We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields, and in the streets, we shall fight in the hills; we shall never surrender" - Winston Churchill
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