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Thread: Safcpauls log

  1. #1
    Registered User safcpaul's Avatar
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    Safcpauls log

    Thought I'd make a log. Will be focusing on high volume. Nothing fancy and a selection of a few simple lifts repeated 3 days a week due to work restrictions. My full body workouts will be very long in order to get the volume in and I will increase the volume over time as well as pushing for progressive overload with the weights. Will be bulking til January and then will embark on a cut for next summer. Will also be updating physique every month to track progress

    Current physique
    Flexed : http://imgur.com/a/AjFnMT5
    Relaxed : http://imgur.com/a/nklVFB9

    Current weight : 188lbs at 6 foot 2
    Last edited by safcpaul; 09-02-2021 at 03:03 AM.
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  2. #2
    Registered User safcpaul's Avatar
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    Mondays workout
    Bench press @ 182lbs (5,5,3,3,3)
    Chin ups + 35lbs (5,5,5,4,3)
    Squats 3x5 @ 242lbs
    Barbell shrugs 1x8 @ 222lbs
    1x8 @ 228lbs
    1x6 @ 228lbs
    Parallel bar tricep dips 2x10
    Standing ab wheel rollouts 2x8
    Last edited by safcpaul; 09-02-2021 at 11:52 AM.
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  3. #3
    Registered User safcpaul's Avatar
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    Wednesdays workout
    Bench press @ 182lbs ( 5,5,5,4,3)
    Chin ups + 35lbs (5,5,5,5,4)
    Squats 3x5 @ 248lbs
    2 sets diamond push ups to failure
    Standing ab wheel rollouts 8,8
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  4. #4
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 5x5 @ 182lbs
    Chin ups + 35lbs 5,5,5,5,4
    Barbell shrugs 1x8 @ 228lbs
    2x8 @ 232lbs
    Parallel tricep dips 12,18
    Standing ab wheel rollouts 2x8
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  5. #5
    Registered User DoMoreWeighLess's Avatar
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    DoMoreWeighLess is offline
    Originally Posted by safcpaul View Post
    Today's workout
    Bench press 5x5 @ 182lbs
    Chin ups + 35lbs 5,5,5,5,4
    Barbell shrugs 1x8 @ 228lbs
    2x8 @ 232lbs
    Parallel tricep dips 12,18
    Standing ab wheel rollouts 2x8
    How have you been feeling?
    I want to look straight down and see my toes.

    310lbs Jan 2020
    254lbs April 2021
    245lbs May 2021
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  6. #6
    Registered User safcpaul's Avatar
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    Originally Posted by DoMoreWeighLess View Post
    How have you been feeling?
    Feeling good mate. Had the odd bad cold/flu lately which knocked me back a bit but I'm eating well, gaining weight and lifts going up
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  7. #7
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Today's workout
    Bench press @ 188lbs (5,4,4,3,3)
    Chin ups + 40lbs ( 5,5,4,4,3)
    Squats 1x5 @ 252lbs
    2x5 @ 258lbs (felt good so upped weight again)
    Standing ab wheel rollouts (10,8 )
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  8. #8
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 1x4 @ 192lbs
    1x6 @ 178 lbs
    1x8 @ 162 lbs
    Chin ups 1x5 + 45lbs
    1x10 @ bw
    Pull ups 1x8 bw
    Squats 1x5 @ 264lbs
    1x7 @ 240lbs
    1x10 @ 218lbs
    Standing wheel rollout 12,10
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  9. #9
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 1x5 @ 192lbs
    1x3 @ 202lbs
    1x7 @ 178lbs
    Chin ups 1x5 + 45lbs
    1x11 bw
    Pull ups 1x8 bw
    Squats 1x5 @ 270lbs
    1x8 @ 244lbs
    1x10 @ 222lbs
    Standing wheel rollout 1x13
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  10. #10
    Registered User safcpaul's Avatar
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    Bench press
    1x3 @ 202lbs
    1x2 @ 208lbs
    1x3 @ 202lbs
    1x6 @ 182lbs
    Chin ups 3x3 + 55lbs
    Chin ups
    bw 1x12
    Pull ups
    bw 1x8
    Strict barbell row with pause
    1x8 @ 152lbs
    1x8 @ 172lbs
    Decline push ups
    12,14
    Squats
    3x4 @ 280lbs
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  11. #11
    Registered User safcpaul's Avatar
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    Todays workout
    Bench press 3x2 @ 208lbs
    1x7 @ 182lbs
    Chin ups + 55lbs (4,3,3)
    Pull ups bw 1x10
    Decline push ups 1x20
    Barbell row with pause 1x8 @ 182lbs
    RKC plank to failure

    Current physique
    Relaxed : http://imgur.com/a/U0X6C5h
    Flexed : http://imgur.com/a/0UNthmE

    Current weight : 190.6lbs
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  12. #12
    Registered User safcpaul's Avatar
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    Todays workout
    Bench press 1x3 @ 208lbs
    1x2 @ 208lbs
    1x1 @ 212lbs
    1x6 @ 188lbs
    Chin ups 1x5 + 45
    1x14 bodyweight
    Pull ups 1x10 bodyweight
    Decline diamond push ups 1x11
    Bent over row with pause 1x8 @ 188lbs

    Current weight 190.8lbs
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  13. #13
    Registered User safcpaul's Avatar
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    Lower body workout

    Squats 1x5 @ 162lbs
    1x5 @ 212lbs
    1x5 @ 280lbs
    Calf raises with 2 second pause 1x15 @ 280lbs
    1x12 @ 280lbs
    Barbell good mornings 1x6 @ 162lbs
    1x6 @ 184lbs
    1x6 @ 204lbs
    Front squat 1x6 @ 204lbs
    Standing ab wheel rollout 1x15
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  14. #14
    Registered User safcpaul's Avatar
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    Got 12 hour shifts today and tomorrow back to back so had to get a quick workout in today before work

    Bench press 1x3 @ 208lbs
    1x2 @ 212lbs
    1x5 @ 192lbs
    1x10 @ 162lbs

    Chin ups 1x3 + 60lbs
    Bodyweight 1x15
    Pull ups bodyweight 1x10

    RKC plank to failure
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  15. #15
    Registered User safcpaul's Avatar
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    safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000)
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    Bench press 1x3 @ 212lbs
    1x4 @ 198lbs
    1x9 @ 172lbs

    Chin ups 1x3 + 60lbs
    1x9 + 15lbs

    Pull ups 1x7 + 10lbs

    Pendlay row 1x10 @ 152lbs
    1x10 @ 172lbs

    RKC plank to failure

    Enjoying focusing on just a few exercises and can focus on grinding the weights up. Working well so far. Weight also increasing.

    Current weight : 192lbs
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  16. #16
    Registered User safcpaul's Avatar
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    Done long shifts last few days at week and had little sleep. Did a workout straight after work so not the greatest workout but decent considering. I now have a week off work so I'm expecting some more PR's now I can rest. Legs tomorrow and Sunday off.

    Today's workout
    Bench press 1x1 @ 218lbs (meh)
    1x4 @ 198lbs
    2x7 @ 178lbs

    Chin ups 1x3 + 60lbs
    1x7 + 20lbs
    Pull ups 1x5 + 15lbs

    One arm dumbbell shoulder press 2x5 @ 46lbs

    Pendlay rows 2x10 @ 178lbs
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  17. #17
    Registered User safcpaul's Avatar
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    Today's workout

    Squats 1x10 @ 212lbs
    1x8 @ 232lbs

    Front squats 1x4 @ 212lbs
    1x3 @ 212lbs

    Good mornings 1x8 @ 212lbs

    Standing ab wheel rollout 1x16
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  18. #18
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 2x7 @ 182lbs
    1x6 @ 182lbs

    Chin ups 1x7 + 20lbs
    1x9 (bw)

    One arm dumbbell row 1x8 @ 90lbs
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  19. #19
    Registered User safcpaul's Avatar
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    Today's workout
    Squats 3x8 @ 238lbs
    One leg calf raises (5second pause) 2x10
    Barbell good morning 1x8 @ 218lbs
    Seated dumbbell tricep extensions 2x8 @ 36lbs
    1x5 @40lbs
    Standing ab wheel rollout 1x14
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  20. #20
    Registered User safcpaul's Avatar
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    Today's workout
    Bench press 1x7 @ 182lbs
    1x6 @ 188lbs
    1x4 @ 192lbs

    Chin ups + 20lbs (7,6,5)
    Decline push ups 1x15
    Rear delt fly 1x15 @ 40lbs
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  21. #21
    Registered User EliKoehn's Avatar
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    Good lifts. Are you focusing on bench in particular? Seems that's getting the most attention.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #22
    Registered User safcpaul's Avatar
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    Originally Posted by EliKoehn View Post
    Good lifts. Are you focusing on bench in particular? Seems that's getting the most attention.
    Thanks mate yes trying to prioritize bench and see if I can get it to a decent level. High frequency seems to be working well as of now. I've injured my wrist at work. Had a heavy cage nearly topple on me. Stopped it falling on myself and pushed it over to the side but strained my wrist. Ideally I'd have some overhead pressing in there and some lateral raises but my wrist won't let me. Pull ups and rows aggravating it aswell but chin ups and bench is fine. Can get away with the odd dumbbell row with neutral grip and could probably get away with some dumbbell shoulder press with a neutral grip but I'm using this time to get good strength on squat, bench and chin ups
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    Good thing you broke the fall.

    High-frequency has been a success for me as well on the bench. Good luck and I'll follow along!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    Originally Posted by EliKoehn View Post
    Good thing you broke the fall.

    High-frequency has been a success for me as well on the bench. Good luck and I'll follow along!
    Thanks mate
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    Just wanted to get a few squats in today. Body telling me to take a day off now so I'll have a rest day tomorrow and do an upper workout Saturday

    Squats 1x8 @ 242lbs
    1x8 @ 248lbs
    1x12 @ 212lbs

    Calf raises with 5 second pause
    2x10 @ 212lbs

    RKC plank to failure
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    Registered User safcpaul's Avatar
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    1 month progress

    1 month ago 189.8lbs : http://imgur.com/a/AjFnMT5

    Current 195.6lbs : http://imgur.com/a/eH5DwfN
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    Today's workout
    Bench press 1x7 @ 188lbs
    1x6 @ 192lbs
    1x8 @ 178lbs

    Chin ups (perfecting form. Slow negative all the way down and pull all the way up)
    1x7 + 20lbs
    1x5 + 20lbs
    1x6 bw

    One arm seated dumbbell tricep extension
    3x4 @ 36lbs

    Seated concentration curl
    1x8 @ 36lbs
    1x7 @ 36lbs
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    Todays workout
    Overhead press 1x10 @ 102lbs
    1x8 @ 112lbs (reintroducing these slowly. Being careful with wrist)
    Front squats 2x6 @ 212lbs
    One arm dumbbell row 2x9 @ 96lbs
    Standing wheel rollout 1x12
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    Registered User safcpaul's Avatar
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    Todays workout
    Bench press 1x6 @ 192lbs
    1x5 @ 198lbs
    1x10 @ 168lbs

    Chin ups (bw) 10,10,9

    Overhead press 1x6 @ 118lbs

    One arm dumbbell row 1x10 @ 102lbs

    One arm seated dumbbell tricep extensions 1x6 @ 36lbs
    1x5 @ 36lbs

    Seated dumbbell concentration curls 1x9 @ 36lbs
    1x8 @ 36lbs

    Current weight : 196.2lbs
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    Registered User safcpaul's Avatar
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    Tiny workout today. Wanted to do some deadlifts as I haven't really done them since I first started working out. Loaded up every weight I own. Will have to buy more weights as I want deadlifts to be part of my routine now. Off to work now for a 12 hour shift

    Deadlifts 2x8 @ 280lbs
    One leg calf raises (5 second pause) 2x15
    Standing wheel rollout 1x13
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