A few months back i had a log here i was doing pretty good but then i got sidetracked with life and stopped posting for a while…Two months ago i decided to hit the gym but i wouldn’t make a log until i could prove to myself i’d stay cosistent and wouldn’t waste anyone’s time on these boards.Here i am (:
Here’s a few stats of mine.
19 years old
B.W.168-171 lb
Bench Press 160 x 5(goal 225 x 5)
Squat 235 x 5(315 x 5)
DB Shoulder Press 55 x 8(75 x 5)
DB Row 80 x 5(110 x 5)
My main goal is to become stronger and big . I don’t really have a deadline since i realize this is marathon not a race , but i hope to have a made a lot of progress by December since it’s my birthday.
At the moment i’m running BigBeyondBelief . According to MODOK it’s supposed to give me so many stretchmarks that i’ll look like a tiger lol provided that im eating right.Running the 4 day btw.
Here’s my diet:
Morning: Protein Shake with oats.900 calories,50g protein
Lunch: Rice ,Beans,and chicken.600-900 calories, around 30-40g protein
Postworkout: SUPREME Protein bar-400 calories,30g protein
Night:8oz chicken breast,protein shake. 1150 calories, 100g protein
Did this earlier. I can already tell this is going to get way more difficult.
2 minute rest time for all sets this week
rep range for all sets is 13-15
Unilateral High Row
140 x 15
160 x 11
140 x 12
DB Flat Press
50 x 15
50 x 10
35 x 15-45s were taken
Concentration Curls
15 x 15
20 x 13
15 x 13
Calve Raises
80 x 14
80 x 13
60 x 15
Second workout of the week was harder.
rep range for all sets is 13-15 rest time is 120 seconds
DB Shoulder Press
45 x 11- probably should’ve squeeze one more…
40 x 11
35 x 12
One Arm Pushdowns
20 x 15
20 x 15
30 x 10
Hack Squat- wanted to do leg press here but some girl took the machine… oh well
90 x 15
110 x 15
110 x 15
Calf Machine Shrugs
some x some
next 2 workouts are going to be brutal.
Day 3 . Felt like throwing up at one time. Probably had to my protein shake too close to my workout. Hardest day so far.
target rep range is 10-12.120 second minute rests between sets
Leg Press 12 x 3pl,12 x 3pl 25lb,12 x 3pl 25lb
Leg Curls 10 x 90
Smith Machine One Arm Row 12 x 65,12 x 75 , 10 x 75-HOLY SHIT THESE ARE HARD. especially with short rest.
BB Flat Press 12 x 115,12 x 115 , 7 x 125-wtf? why is my pressing so week.
DB Laterals 12 x 15,12 x 20
DB Rear Delt Row 12 x 20
Seated Calf Raise 45 x 12, 10 x 70
DB Curls 12 x 20, 9 x 30
DB PJRs Extension 12 x 15,8 x 20
Running this program as well. Will be interested in your results. Good luck man.
[quote]Spidey22 wrote:
Running this program as well. Will be interested in your results. Good luck man. [/quote]
Thanks man . I’d look into your progress on BBB but you dont seem to be updating your log lol. Good luck to you as well.
Here’s a before pic. Ill use it to compare later. As you can tell i have big shoulder imbalance which i got from baseball. Hopefully all these unilateral movements i do for shoulders and back will help fix that.
Past 2 days tried doing my BBB routine but unfortunately im not able to do any of the exercises i want to do because someone always takes the machine when im about to use it so my workouts keep getting messed up…My gym is rediculously packed . Going to start going super early or super late hopefully it’ll be empty…
Today i just did a regular workout…Going to keep doing my own thing untill i find another gym.
DB Row
10 x 35
6 x 55
8 x 75
5 x 80
6 x 75
HS High Row
90 x 10
140 x 10
140 x 7
One Arm Cable Row
10 x 60
10 x 60
10 x 75
One Arm Lat Pulldown-no exercises gives me a better contraction in my lats than this.
10 x 40
10 x 40
7 x 50
Rear Delt Fly
3 x 15
DB Curl Simulatenously
20 x 12
20 x 12
Hammer Cur
20 x 10
20 x 10
Legs
Squat
6 x 155
4 x 175
4 x 195
4 x 215
4 x 235
12 x 155
12 x 155
12 x 155
Leg Press
12 x 1pl
12 x 2pl
12 x 3pl
Hamstring Press
15 x 2pl
15 x 2pl
15 x 2pl
Leg Curls
12 x 75
12 x 75
6 x 85
Calve Raises 3 x 15-20
Seated Raises 2 x 15-20
Shoulders/Triceps
One Arm Standing Shoulder Press
10 x 25
6 x 35
4-8 x 45(6)
4-8 x 45(4) way harder than seated
12 X 30
11 x 30
9 x 30
One Arm DB Laterals
12 x 15
12 x 15
12 x 15- should’ve done 20s or 25s
Rear Delt Flys Machine 3 x 20
Calf Machine Shrugs
20 x 80
20 x 100
20 x 120
20 x 140, then did 3 drop sets
DB Close Grip Floor Press
10 x 30
6 x 40
6-10 x 50(10)PR-i don’t really get a big pump in my tris from close grip presses but ill keep em anyways…
6-10 x 50(6)
DB Skullcrushers 3 x 15
DB Overhead extensions 3 x 15
Got my internet back in my house. Can start updating this again. Did chest today and went really well.
Flat BB Press
6 x 100
4 x 120
4 x 140
8 x 160 PR. last week i hardly got 155 for 6 lol.
4 x 170
DB Flat Press
10 x 55
10 x 50
10 x 40
Cable Crossovers - did 4 sets ramping up in reps of 15
Pushdowns 2 x 20 x 70
Cordova extensions 3 x 15
Back Workout
DB row
45 x 10
60 x 6
80 x 8-PR
85 x 5
One Arm Lat Pulldown
6 x 60
10 x 50
5 x 60
One Arm Cable Row
10 x 75
10 x 75
10 x 90-pr
One Arm High Row
10 x 70
8 x 70
6 x 70
Rear Delt Row 3 x 15
Bicep Curls 2 x 12
Hammers 2 x 12
Just did legs
Squat
4 x 155
4 x 175
4 x 195
2 x 215
6 x 245-PR
Front Squats
8 x 135
8 x 135
8 x 135-tried a clean grip with these. feels like i go squat more upright
Leg Press
12 x 1pl
12 x 2pl
12 x 3pl
12 x 3pl 25
12 x 4pl-PR
4 x 5pl-
Lying Leg Curls
12 x 80
12 x 90
12 x 100
One Leg’d Curls
3 x 10
Shouldrs/Triz
Standing One Arm DB Press
10 x 30
6 x 40
4 x 50
12 x 35
10 x 35
8 x 35
DB Laterals
12 x 20
12 x 20
12 x 20
12 x 20
Reverse Fly Machine
20 x 50
20 x 50
17 x 60
Calve Machine Shrugs
20 x 100
20 x 120
20 x 140
17 x 140
drop sets
Pushdowns
15 x 40
15 x 60
15 x 80
16 x 100-PR
DB Deadstop Extensions
12 x 15
10 x 15
10 x 15
One Arm Pushdowns(left hand only)
15 x 20
13 x 20
10 x 20
Biceps/Calves/Abs
DB Curls
6-10 x 35(7)
6-10 x 30(8)
6-10 x 30(7)
Cocentration Curls
15 x 15
15 x 15
15 x 15
Hammer Curls
5 x 30
7 x 25
6 x 25
Calve Raises
10-15 x 100(15)
10-15 x 120(12)
10-15 x 120(10)
Seated Raises did 3 sets to failure forgot the weigt
Leg Raises 3 x 12
Decline Situpts 3 x 12
Chest and some calves today
Flat BB Press
10 x 45
5 x 65
6 x 105
4 x 125
4 x 145
4-6 x 165 PR . got 7
10 x 95
Flat DB Press
10 x 55
8 x 55
11 x 45
Cable Crossovers - 30 second rest each set
12 x 35
12 x 35
12 x 30
11 x 30
10 x 30
10 x 30
9 x 30
Did some laterals for my left shoulders that is lagging only 3 sets and then did 4 sets for my calves.
Made a rule for myself. Going to cut back on drinking/partyng to once a month . I’m so used to doing it every week and its been hindering my gains in the gym and diet. Going to start taking my nurtrition/diet more serious.
DB Row
10 x 45
6 x 65
4-8 x 85(5)-i attribute this crappy lift to getting wasted twice during the weekend and hardly eating anything.pisssed off about this
8 x 75
One Arm Lat Pulldowns
10 x 50
7 x 60
5 x 60
One Arm Cable Row
10 x 75
10 x 75
10 x 90
10 x 90
High Rows-30 second rest
12 x 90
12 x 110
12 x 110
10 x 110
12 x 100
12 x 100
10 x 100
Rear Delt Row
12 x 15
12 x 15
12 x 20
12 x 25
7 or 8 x 35s- couldnt find 30s…
When will you hop back on BBB? I was excited lol
[quote]Spidey22 wrote:
When will you hop back on BBB? I was excited lol[/quote]
Well since my gym is going to start being open 24 hours i was considering doing it on a 6 day split and going around 1am or 5am . How are those gains coming for you?
Legs today
Squat
135 x 8
155 x 4
185 x 4
205 x 4
225 x 2
245 x 6
Front Squat
135 x 8
135 x 8
135 x 8
135 x 8
Leg Curls
80 x 12
90 x 12
100 x 12
One Leg Curls 3 x 12
