Anthony21's Training Log

[Anthony21]

Mar 31, 2021
C7, W2, D3
Bodyweight 199

Barbell overhead press
100x5
110x5
130x5

Floor press
100x5
110x5
130x5
130x5
130x5
130x5
130x5

Pull Up
6
6
6
6
6

Incline db curl
20x10
25x10
25x10

Dumbbell Lateral Raises
20x15
25x12
25x12

Dumbbell rear lateral
25x15
25x15
25x15

[Filmbuff81]

Another really solid day.

Looks like you’re in a nice groove.

[Anthony21]

Another really solid day.

Looks like you’re in a nice groove.

Training has definitely been going good and feeling better.

[Anthony21]

Apr 1, 2021
C7, W2, D4
Bodyweight 198.6

Deadlift
240x5
280x5
315x5

Front Squat
130x5
150x5
170x5
170x5
170x5
170x5
170x5

Chest supported DB row
50x15
50x15
50x15
50x15

Reverse hyper
180x15
180x15
180x15

[Anthony21]

Apr 4, 2021
C7, W3, D1
Bodyweight 201

Bench Press
150x5
165x5
185x5

Close Grip Bench Press
135x5
150x5
170x5
170x5
170x5
170x5
170x5

Pulldowns
100x15
100x12
100x12
100x12

Face pulls
45x15
45x15
45x15

Hammer Curl
35x12
35x10
35x10

Logge

[Anthony21]

Apr 5, 2021
C7, W3, D2
Bodyweight 199.8

Squat
240x5
280x5
310x5
*Top set video
https://www.instagram.com/p/CNS5q0dg...CQzdupvxfxxo0/

Sumo deadlift
190x5
210x5
240x5
240x5
240x5
240x5
240x5

Reverse hyper
210x15
210x15
210x15

[Anthony21]

Apr 7, 2021
C7, W3, D3
Bodyweight 198.6

Barbell overhead press
110x5
130x5
140x5

Floor press
110x5
130x5
140x5
140x5
140x5
140x5
140x5

Barbell Row
245x6 PR
245x6
245x6
245x6

Dumbbell Lateral Raises
20x15
20x15
20x15

Dumbbell Bicep Curl
35x10
35x10
35x8

[Anthony21]

Apr 8, 2021
C7, W3, D4
Bodyweight 200

Deadlift
280x5
315x5
350x5

Front Squat
150x5
170x5
190x5
190x5
190x5

Reverse hyper
280x15
280x15
280x15

Summary: I cut the front squat volume down by two sets. I trained later in the evening and was tired from doing home improvement stuff around the house. I definitely didn't feel my strongest so figured I'd auto regulate so to speak.

On a positive note I landed up ordering a Kabuki Strength blemish Trap Bar HD. To say I'm excited for this is an understatement.

[Filmbuff81]

Sweet piece of equipment that’ll be fun to use.

Training looking good and nice job making sure to not bury yourself when you were feeling off.

[400Lb Gorilla]

Been getting in some solid work, brother. I am admiring the additions to the home gym. How do you like that bench you got(the FID one). Been wanting to make some improvements to my little slice of heaven as well but I am slow to pull the trigger on anything new. You are pretty much in my weight range and are doing pretty much the same weights/lifts I am doing so I might as well get your opinion when you get new stuff

[Anthony21]

Sweet piece of equipment that’ll be fun to use.

Training looking good and nice job making sure to not bury yourself when you were feeling off.

Yeah I can't wait to incorporate it into my training. When it comes to gym equipment I'm of the mindset, cry once, buy once.

[Anthony21]

Been getting in some solid work, brother. I am admiring the additions to the home gym. How do you like that bench you got(the FID one). Been wanting to make some improvements to my little slice of heaven as well but I am slow to pull the trigger on anything new. You are pretty much in my weight range and are doing pretty much the same weights/lifts I am doing so I might as well get your opinion when you get new stuff

The Rep FID bench is great and a tank of a bench. It was just what I needed to add to my gym.

[400Lb Gorilla]

The Rep FID bench is great and a tank of a bench. It was just what I needed to add to my gym.

Nice! I think a better bench is going to be the first thing I replace. And the decline option is a bonus.

I am mirin that trap bar too. Had to look it up after I saw you ordered one. The different size and width handles, not to mention that odd open design are awesome. The 1500 pound rating on it was a surprise, though. i was expecting a little lower since it is an open trap bar with bolt on handles.

[Anthony21]

Nice! I think a better bench is going to be the first thing I replace. And the decline option is a bonus.

I am mirin that trap bar too. Had to look it up after I saw you ordered one. The different size and width handles, not to mention that odd open design are awesome. The 1500 pound rating on it was a surprise, though. i was expecting a little lower since it is an open trap bar with bolt on handles.

The open end design really should be a standard for trap bars. More and more companies are now making them with this design. It adds so much versatility to the bar with what you can do with it.

The 1500lb load is no surprise seeing that it was designed by Chris Duffin. It’s also great due to the 17” sleeve length so you can load this bad boy up. Also the interchangeable handles from 1”,1.5”, and 2” handles is pretty awesome.

[400Lb Gorilla]

The open end design really should be a standard for trap bars. More and more companies are now making them with this design. It adds so much versatility to the bar with what you can do with it.

The 1500lb load is no surprise seeing that it was designed by Chris Duffin. It’s also great due to the 17” sleeve length so you can load this bad boy up. Also the interchangeable handles from 1”,1.5”, and 2” handles is pretty awesome.

I saw those different width options. did you get the 2" handles too? That is like grabbing the sleeve of an olympic bar lol. I have been seeing videos of a lot of open design trap bars. They look badass and obviously have not lost any strength in the new design. ]

[Anthony21]

I saw those different width options. did you get the 2" handles too? That is like grabbing the sleeve of an olympic bar lol. I have been seeing videos of a lot of open design trap bars. They look badass and obviously have not lost any strength in the new design. ]

I just got the 1” and 1.5” handles that come with the bar. Speaking to the Rep at Kabuki it seems like the 1.5” handles are the popular option for both grips. The good thing is I can always order another set of handles at anytime so that’s a cool option.

[Anthony21]

Apr 11, 2021
C8, W1, D1
Bodyweight 200.4

Bench Press
140x5
160x5
180x5

Close Grip Bench Press
130x5
150x5
170x5
170x5
170x5
170x5
170x5

Seated pulley back row
90x15
100x15
115x12
115x12
115x12

Face pulls
45x15
45x15
45x15

Dumbbell Bicep Curl
35x12 +2 reps
35x12
35x9

Summary: Real solid day of pressing. Both my bench and CGBP felt smooth. Hit my goal weight of now weighing 200lbs consistently. New goal is to get to 220 over time and at that point revaluate.

[400Lb Gorilla]

I just got the 1” and 1.5” handles that come with the bar. Speaking to the Rep at Kabuki it seems like the 1.5” handles are the popular option for both grips. The good thing is I can always order another set of handles at anytime so that’s a cool option.

That is a good option to have. saves you from having to use fat gripz or towels when you want to use thicker grips

Apr 11, 2021
C8, W1, D1
Bodyweight 200.4

Summary: Real solid day of pressing. Both my bench and CGBP felt smooth. Hit my goal weight of now weighing 200lbs consistently. New goal is to get to 220 over time and at that point revaluate.

Presses look good. Always a good sign when they are smooth. How tall are you? I only ask to get an idea of how "big" you are now that you hit 200 and when you do get 220 lol.

[Anthony21]

That is a good option to have. saves you from having to use fat gripz or towels when you want to use thicker grips



Presses look good. Always a good sign when they are smooth. How tall are you? I only ask to get an idea of how "big" you are now that you hit 200 and when you do get 220 lol.

I’m 6’2”

Apr 12, 2021
C8, W1, D2
Bodyweight 201

Squat
235x5
270x5
300x5

Sumo deadlift
180x5
210x5
235x5
235x5
235x5
235x5
235x5

Chin Up
8
8
6
6

Reverse hyper
290x15
290x15
290x15

[400Lb Gorilla]

Solid leg work. Never did get the knack of sumo deads but it looks like you dont have that problem lol.


6'2" is a good height for 220 pounds. Hell, you could probably get away with 230-240 and still keep a "big, athletic" look. Good luck on the weight gain. May it all be solid muscle!!!

[CW47]

That's an awesome looking Trap Bar!
Sumo Deadlifts are coming along nicely. It'll be interesting to see what kind of impact it has on your Conventional Deadlift.

[Anthony21]

That's an awesome looking Trap Bar!
Sumo Deadlifts are coming along nicely. It'll be interesting to see what kind of impact it has on your Conventional Deadlift.

Thanks man. The trap bar comes on Friday.

Bodyweight 199.8
C8, W1, D3

Barbell overhead press
110x5
120x5
140x5

Floor press
110x5
120x5
140x5
140x5
140x5
140x5
140x5

Chest supported barbell row
140x12
140x12
140x12
140x12

Barbell shrug
140x12
140x12
140x12

Dumbbell Lateral Raises
25x12
25x10
25x10

[Anthony21]

Apr 15, 2021
C8, W1, D4
Bodyweight 199

Deadlift
270x5
300x5
340x5
https://www.instagram.com/p/CNtBap-A...d=f12mfh3cq2lk

Front Squat
150x5
170x5
190x5
190x5
190x5
190x5
190x5

Angles 90 inverted row
0x12
0x12
0x8
0x8

Rolling dumbbell tricep extension
30x15
30x15
30x15

Reverse hyper
180x20
180x20
180x20

[Filmbuff81]

Great workouts.

You can take my additional weight for me and I’ll take 200lbs haha.

[Anthony21]

Great workouts.

You can take my additional weight for me and I’ll take 200lbs haha.

Lol thanks man.

My Kabuki Strength Trap Bar HD came in yesterday.

[Anthony21]

April 18, 2021
C8, W2, D1
Bodyweight 201

Bench Press
130x5
150x5
170x5

Close Grip Bench
120x5
140x5
160x5
160x5
160x5
160x5
160x5

Chest Supported Barbell Row
150x12
150x12
150x12
150x12
150x12

Tricep pressdown
50x12
50x12
50x12

Cable Face Pull
50x15
50x15
50x15

DB Bicep Curl
35x10
35x8
35x8

[Anthony21]

Apr 19, 2021
C8, W2, D2
Bodyweight 201.8

Squat
220x5
250x5
285x5

Sumo deadlift
170x5
195x5
220x5
220x5
220x5
220x5
220x5

Chin Up
9 +1 rep
9
7
5

Trap bar shrug
206x8
206x8
206x8

[Anthony21]

Apr 21, 2021
C8, W2, D3
Body weight 203.6

Barbell overhead press
100x5
120x5
130x5

Floor press
100x5
120x5
130x5
130x5
130x5
130x5
130x5

Modified DB seal row
50x12
50x12
50x12
50x12

Cable upright row
30x15
35x15
35x15

DB skull crusher
30x12
30x12
30x12

Trap bar shrug
156x12
156x12
156x12

Hammer Curl
40x10
40x10
40x10

Hanging leg raises
0x10
0x8
0x8

Summary: Real solid training session. I just felt great during training and just felt like I could keep going. I also had a nice pump going in my upper back. I decided I want to focus on developing my upper back more hence the modified DB seal row and cable upright row, plus the trap bar shrug.

[Anthony21]

Apr 22, 2021
C8, W2, D4
Bodyweight 202.6

Deadlift
250x5
285x5
320x5

Front Squat
140x5
160x5
180x5
180x5
180x5
180x5
180x5

Incline chest supported lat pull down
95x12
105x12
105x12
105x12

Reverse hyper lying hamstring curl
50x10
50x10
50x15

Reverse hyper
230x15
230x15
230x15

[Filmbuff81]

Looking good.

I googled the chest supported Pulldown and I bet that really lights you up.

Looks like a great exercise to use after all the deadlifts and squats frying the posterior chain.