I really killed today’s workout
Incline BB bench:
135x15
145x15
145x14
155x13
DB Rows
70x15
75x15
75x14
80x13
DB preacher Curls
40x15
45x15
50x14
55x13!!!
feel good but with that last set of curls my arms were completely dead, cant wait to hit them again Wednesday.
Nice to have another member on the BBB team!
Keep going hard man, we’re all in this together.
[quote]Burst wrote:
Nice to have another member on the BBB team!
Keep going hard man, we’re all in this together.[/quote]
All good things come from pain, we will prevail man
I was destroyed at the end of the workout today…
Military Press
115x15
120x14
120x13
120x13
Squats
235x15
235x14
235x13
235x13
CGBP
165x14
165x13
165x13
160x13
then did some abs.
Bench Press
185x9
185x9
185x8
190x8, took a mid-set break so i could push more weight
Pull-ups
1x10
1x9
1x9
1x8
DB Preacher Hammer curls
50x9
50x9
50x8
50x8
am about to do some sort of cardio for an hour, feel a bit tired but this 2 hour nap i just woke up from has helped immensely. My numbers have been going up but I can feel very soon that they are going to go down as is expected lol. Peace!
Also wanted to note a problem with doing the hammer’s today, my wrist i guess couldn’t handle the weight when i tried the 55’sand it kept clicking thus making me fail the movement even though my bicep’s might have been able to do the work, this pissed me off quite a bit but eventually I’ll hopefully be able to curl my goal of 60’s then 70’s not tooooo long after!
Nice man, looks like your numbers are increasing.
Keep lifting hard! Take care of that wrist.
[quote]Burst wrote:
Nice man, looks like your numbers are increasing.
Keep lifting hard! Take care of that wrist.[/quote]
Thanks man I will, I’ve always had weak wrists since I started weightlifting. At the beginning when I did pushups I would have to stop because my wrists were in too much pain but they gradually over a couple months got stronger but they’re still an Achilles heel I guess you could say haha
Todays workout I threw in something just to see, very happy I did.
RDLs
225x12
275x8
I started feeling too much in my lower back which I fear could lead to problems so I’m just going to do normal deadlifts from now on
315x8
and just to spice things up I tried a 1rm
450x1 PR!!!
Lat Raise machine
100x10
100x10
100x10
110x8
Triceps Pullovers
80x9
80x9
80x8
80x8
I know some exercises changed from last week but the ones performed this week are staying this way
yeah my 450 was normal dead lift not RDL and I also did some abs with my bud at the end, great workout today!
Today’s workout was epic in a word
Incline Press
165x12 i thought this was going to be my working weight
185x7
185x6
185x5
DB Row
90x25??thought this was going to be my work set
100x12
110x8
115x7
i was so shocked I moved that much weight and it honestly felt light! my gym only goes up to 125 db’s so I’m going to try them next week
DB preacher
50x15 by this time my bicep started hurting my left one
55x12
60x8 on right hand left arm hurt right away so i put it down in fear of injury and just tried a bunch of alternate curls to replace this exercise because i want to avoid problems especially at this age so the barbell curl is my new choice it didn’t hurt whatsoever and I really felt it in my forearms too! which I liked
95x7
good workout today I’m ecstatic about the rows I felt soo powerfull!! haha
I just wanted to add that i attribute my quick strength gains to one thing I’ve been doing in this program and that’s doing a rest pause set all 4 sets for every exercise. Some of the people I ran this past at my gym didn’t think it was a good idea and that I would burn out but I don’t feel like that whatsoever, I feel good! and 3 of the days I also did some hard cardio like plyometrics etc and I feel 100% those fears of strength dipping have gone for now but who knows next week will probably be a different story with 5 sets… oo I cant wait!
And just wanted to add that i don’t by any means think i’m some tough strong guy i’m just overwhelemed, (in a good way) of my gains in the gym and progress, thats all:)
I might also try for the 500lb in the supergrowth week deep down I think I can do it even though it’s hard but I know i could do a bit more than 450, lets hope 50bs more:D
Last Day of week 2 the pain begins monday
Military Press
135x10
145x7
155x6
155x5
Back Squats
285x6
285x6
285x5
285x5
CGBP
175x6
175x6
175x5
175x5
Good gains man, hope you stay healthy and keep it up.
[quote]NewDamage wrote:
Good gains man, hope you stay healthy and keep it up.[/quote]
Appreciate the support man, thanks.
My numbers keep increasing i love this program, maybe part of this is genetic i don’t know:D
Incline Bench
160x15
170x13
170x13
170x13
165x13
DB Rows
95x15
100x13
100x13
100x13
100x13
Barbell Curls
80x14
80x13
80x13
80x13
80x13
Man 5 sets felt like so damn much today especially with 13-15 reps, not looking forward to tomorrow with squats and military press, my two least favorite exercises! (I hate doing the squats I love the results though:D)
Today’s training session was so hard I’m so tired now
Military Press
135x14
135x13
135x13
135x12
125x12
I had to take squats off because with all the other weekly sessions the lower back strain was too much so I switched to Leg press which I never done before today.
Leg Press
410x15
410x15
410x14
410x13
410x13
CGBP -
155x13
135x15
135x15
135x15
145x14
Great work man. It’s awesome that your strength doesn’t deviate much with only the 90 second rest. Good for you for having such strong conditioning.
I hope to rep out 285 on the squat too eventually. Thanks for the heads up that it can be done quickly 
[quote]Bonechiro wrote:
Great work man. It’s awesome that your strength doesn’t deviate much with only the 90 second rest. Good for you for having such strong conditioning.
I hope to rep out 285 on the squat too eventually. Thanks for the heads up that it can be done quickly :)[/quote]
yeah and also the first 2 weeks every single set I did was rest pause which if you can handle it I have now discovered works wonders!
However after on this week now with 5 sets i cant handle 15 rest pauses per workout, no way!!! haha, especially since I’m not in a caloric surplus this whole time doing the program. The diet I posted that’s 4000 calories I did only one day. I’ve been around 2700-2600 cal every day and I’m possibly going to try dipping it to 2500… we’ll see. If I don’t do rest pause and just go to failure every set I could probably live on 1500 but that would be worthless for muscle right so 2500 should be good on normal days and maybe 2600-2700 on cardio days I’m messing around with the ideas at the moment.
Thanks for the support man I aprreciate the kind words and you’ll hit the squat for 285 in no time! What are you at now?