Real Happy, all my lifts are increasing real fast. Today I did deadlifts and pulled 465x2 which is up ten pounds from last week.
Deadlifts
225x5
315x1
465x2
415x1
Upper back and arms tonight, then celebrating saint patricks day early with my friends. Hope everyone is doing good.
Short and sweet. Rushed for time.
Rows
135x8
225x4
225x4
225x3
225x3
Preacher Curls Giant Drop Set
110x2 100x3 70x5 50x7
so you do mostly low volume it looks like?
[quote]AccipiterQ wrote:
so you do mostly low volume it looks like?[/quote]
yeah, it’s worked wonders for my strength and size.
[quote]bmitch wrote:
austin_bicep wrote:
bmitch wrote:
im jealous of your bench
how much are you putting up bro?
lol 115 for 5
i dont deserve life[/quote]
nah bro, it takes awhile, i was putting up 115 for 5 reps once in my life, you just gotta keep lifting away.
[quote]bmitch wrote:
austin_bicep wrote:
bmitch wrote:
austin_bicep wrote:
bmitch wrote:
im jealous of your bench
how much are you putting up bro?
lol 115 for 5
i dont deserve life
nah bro, it takes awhile, i was putting up 115 for 5 reps once in my life, you just gotta keep lifting away.
yeah I guess… how many cals are you eating a day?[/quote]
shit man Idk, but I eat a ton. I guess this is typically how I eat.
Breakfast-Something quick try to get in protein.
3-4hours later-3 lunches, i bring a sandwhich, carrots and apple. Plus 2-3 school lunches consisting of meet.
2 hours later- Egg sandwhich, 3-4 eggs on whole wheat bread, some ham too.
Protein shake, 30 grams of protein pre workout.
Protein shake, 60 grams protein post workout plus some simple carbs.
Dinner-Lots of meet and potato meal.
Before bed-some meet, maybe a sandwhich.
I also snack whenever I’m hungry, usually on fruit or cold cuts.
I wind up eating a lot.
Finally got to workout hard. Been dealing with some personal shit and I wasn’t able to lift for a few days.
Chest
Bench
270x5
270x3
270x3
270x2
270x2
IDB Inclines
85x9
85x5 (Fucked up)
85x5
CloseGrips
135x5
185x5
205x4
Pushdowns
60x6
70x6
80x10
Overall stronger. Although, I wasn’t as energized as I ususually am.
Biceps
Bb curls
80x8
100x6
115x4
130x2
Standing conc. curls
40x9
40x6
40x5
40x5
Back Tonight
DB Rows
60x5
105x10
105x8
105x6
105x4
Pulldowns
150x8
200x8
200x6
150x8
[quote]bmitch wrote:
Do you go to school?Lol[/quote]
ya,high school, how come?
[quote]bmitch wrote:
austin_bicep wrote:
bmitch wrote:
Do you go to school?Lol
ya,high school, how come?
cause you managed to workout twice a day on a thursday, and post at noon and then 5 lol[/quote]
lol, easter break. i got spring break in 3 weeks from now. lots of vaca time.
Shoulders and Legs
Squat
135x10
185x5
255x12
Calve Raises
225x3x15
Haven’t done barbell militaries or much direct shoulder work in months, but I’m pretty happy with the lifts.
135x5
185x1
155x3
135x5
SLDL
225x5
325x5
Happy Easter everyone!
Working back up, the form is pretty spot on. Feel free to critique.
Bench
305x2
305x1
305x1
300x1
295x1
275x1
250x3
225x5
Inclines
205x8
205x5
205x4
Flys
65x8
65x6
65x6
Triceps after dinner.
Triceps
Skulls
60x8
110x5
110x3
110x3
Pushdowns
85x6
85x5
85x4 80x2 70x4 (Drop Set)
Thanks bmitch, the bench work is takeing some time, but the form is deffinately getting better.
deadlift 496x1 new max. Had more gas left in the tank, but no more olympic weight. Next time I max I’ll either buy more weight, or someow make some makeshift plates. 21 pound increase in 2 months not bad.
Deadlift
225x5
315x1
405x1
496x1
BB Rows with some body english
225x5
225x4
225x3
225x3
225x3
Pulldowns
150x8
180x6
220x5
180x6
150x8
DB Curls
30x10
40x8
60x5
60x3
Hammer curls
55x9
55x8
55x6
55x6
Also wanted to mention that I’m a strong believer that DOMS is an indication of a good workout and new growth. I enjoy being sore after workouts because i feel more accomplished. My back workouts haven’t been cutting it and I’m hardly sore afterwards. With this indication I realize i need to up my intensity levels which I’m doing by adding more weight and then volume.
Had my friend train with me yesterday. he’s gunna train with me more often, but the workout took way too long and I’m going to have to correct that.
Bench
275x5
275x4
275x3
275x2
275x2
DB Inclines (Stagnating…)
85x8
85x7
85x7
Flys
65x8
65x8
65x8
Pushdowns
90x7
90x6
90x6
90x6
90x6
Biceps and Back
BB Curls
80x8
100x6
115x4
130x3 Slight cheat on the last rep
Conc. Curls
45x8
45x8
45x8
45x6
DB Rows
110x10
110x8
110x6
110x6
Pulldowns
150x8
220x6
220x5
170x8
Closegrip PD
150x12
170x8
Alright, this is my one month roundup.
BW 217 up to 223 tonight, I did eat a huge dinner, i’m guessing 220 pounds
Deadlift 475 to 496 up 21 pounds
Bench, not sure as I’ve been correcting my form 260x5 to 275x5
Squat 235x15 to 255x12
Curls 125x2 to 130x3
DB Rows 85x15 to 110x10
Arms are 1/4 inch bigger left is 16.5inches, Right is 16.25inches both cold.
Chest is 1.5 inches smaller…I didn’t measure it correctly the first time i measured as I had nobody to help me out. Today it measured 44inches
Thighs are 25 inches
Calves are very pussy at 15.25 inches. I’m gunna have to put in a lot of work to overome my genetics.
Waist is 37inches…unchanged.
that deadlift did go up easy. but i dont see how its 496lbs?