Rear delt flies, chest supported
2.5 kg / 5.5 lbs x lots
High Incline, Wide Grip Shoulder Press
20 kg x 10 25 kg x 8 30 kg x 6 35 kg x 2
40 kg / 88 lbs x 8
50 kg / 110 lbs x 6
40 kg / 88 lbs x 8
25 kg / 55 lbs x 13, 12, 10 best pump I ever had on my side delts, but felt kinda rough on my rotators.Mind you I went just below my chin, so I’ll plat around with my form a bit
Plate Side Laterals
2.5 kg / 5.5 lbs x 20 x 4
Barbell Row
20 kg x 30 40 kg x 15
60 kg / 132 lbs x 15, 10
40 kg / 88 lbs x 15, 15, 10
Yates Row
40 kg / 88 lbs x 12 x 3
V Close Grip Chins
Bw x 1 x 10 could literally do no more that single rep sets.Oh well, room to grow
Close Grip Upright Rows
20 kg x 10
30 kg / 66 lbs x 10, 8
20 kg / 44 lbs x 10
Low incline bench (1)
20 kg x 17 25 kg x 12 30 kg x 10 40 kg x 6
50 kg / 110 lbs x 12
55 kg / 121 lbs x 10
50 kg / 110 lbs x 10
40 kg / 88 lbs x 13, 13
Flat bench press
20 kg x 10 30 kg x 10
40 kg / 88 lbs x 20
50 kg / 110 lbs x 9
40 kg / 88 lbs x 13, 13
Flat bench plate flies
3 working sets Those sucked.Gripping the plates is awkward af
Incline bench flies (1)
3 working sets Those sucked too.Gonna buy dumbbells asap
Barbell curls
20 kg / 44 lbs x 15, 12, 12, 12
Band hammer curls
Green band x 11, 12, 12
Ghetto preacher curls
5 kg / 11 lbs x 12, 10, 10
Band pushdowns
Green band for 2 sets
Incline barbell overhead extensions (3)
20 kg / 44 lbs x ?, 9, 8
High Incline, Wide Grip Shoulder Press (4)
20 kg x 14 25 kg x 8 30 kg x 6 Went all the way down this time, no bother on my rotators
40 kg / 88 lbs x 8, 7
30 kg / 66 lbs x 11, 10, 9
Plate Side Laterals
2.5 kg / 5.5 lbs x 20 x 5 Way better form and easier this time
Barbell Row
20 kg x 20 - 25 40 kg x 10
60 kg / 132 lbs x 16, 11
40 kg / 88 lbs x 18, 13, 11
Yates Row
50 kg / 110 lbs x 10, 7
40 kg / 88 lbs x 10
V Close Grip Chins
Bw x 1 x 5
Bw x 2 guess a lot of the fatigue went away.Still hard af
Bw x 1 x 3
Close Grip Upright Rows
20 kg x 10
40 kg / 88 lbs x 5
30 kg / 66 lbs x 10
20 kg / 44 lbs x ?
4 or 5 days dieting as of today(or maybe 6).Belly is visibly smaller.I already just want to eat a ton and train hard af, still though, I also wanna see my abs for once
Low incline bench (1)
20 kg x 15 30 kg x 10 40 kg x 8 50 kg x 2
60 kg / 132 lbs x 1
70 kg / 154 lbs x 6, 4 Shocked to do this.Today even picking up the bar felt off, so I was socked to get a pr.Could probably have gone for a seventh if I had a spotter
60 kg / 132 lbs x 6, 4, 4
Ultra Wide “Ruhl” Incline Press
20 kg x 20
40 kg / 88 lbs x 15, 10, 10
Saw Markus Ruhl pressing wider that anyone I’ve seen, decided to give it a shot and it felt great.Not gonna go heavy on these, probably not even above 40 kg.Also I’m going all the way down
Flat bench press
40 kg x 6
60 kg / 132 lbs x 6, 6, 5, 5
Flat bench flies, body kinda to the side
5 kg / 11 lbs dumbbell x 11
2.5 kg / 5.5 lbs plate x 11 x 2
Barbell curls
20 kg / 44 lbs x 20, 12, 11, 10, 8
Cheat barbell curls
40 kg / 88 lbs x 9
50 kg / 110 lbs x 5
40 kg / 88 lbs x 6
Reverse band barbell curls
2 sets with a reverse green
Band pushdowns
lots
Standing overhead barbell extensions
20 kg / 44 lbs x 15, 10
Low incline bench (1)
20 kg x 20 25 kg x 15 30 kg x 10 40 kg x 8 50 kg x 3 60 kg x 1
70 kg / 154 lbs x 7 Nice 1 rep pr right there.Pretty cool to see my incline go up, I always found it to be a badass exercise
75 kg / 165 lbs x 2
60 kg / 132 lbs x 7, 5 Still, more reps that I did tired last time
40 kg / 88 lbs x 12
Ultra Wide “Ruhl” Incline Press (2)
30 kg / 66 lbs x 20, 13, 13
Flat bench press
30 kg x 8
60 kg / 132 lbs x 6 Too exhausted for that
40 kg / 88 lbs x 11, 9, 7
Flat bench flies
5 kg / 11 lbs x 10, 8, 8
Band pushdowns
lots
Super close grip bench press
20 kg / 44 lbs x 10, 13, 10
I’m gonna be doing a lot more tricep work in the next 2-3 months (at least).Big triceps are pretty badass
Post workout pic.Although those are not the best for gauging progress, they’re still fun.Also I’ll start taking a bit more flattering progress pics of myself.Need to drop a few kgs.Since I’m a beginner hypertrophy-wise, my best bet to put on a good amount of mass is probably a bulk, where I don’t get too fat.Starting out lean is my best bet for that
High bar squats
20 kg x 10 30 kg x 8 40 kg x 8 50 kg x 4
60 kg / 132 lbs x 5 x 10
Although I tried this out out of bordom last time, I like the idea of doing a ton of low rep squats for legs.It helps me with form a ton, plus (although I do not know how much it will help with growth) my legs probably won’t be small if I reach 80 kg / 176 lbs for a few sets of 10 - 20 (given my legs never lacked)
Marcus ruhl was the second bodybuilder I read about, back at middle school.I had found some old musclemags my dad had, from 1999 and was reading them all night long.Impressive is an understatement
20 kg x 15 25 kg x 9 30 kg x 8
40 kg / 88 lbs x 9, 7 nice pr right there
30 kg / 66 lbs x 12, 11, 7 Electricity went out as soon as I racked the second set, so I had to lift without any light
Ohp
20 kg x 8
30 kg / 66 lbs x 7 x 3
Side laterals
Lots
Standing overhead barbell extensions
20 kg x 7
30 kg / 66 lbs x 5 x 2
20 kg / 44 lbs x 10, 8
Single arm dumbbell overhead extensions
5 kg / 11 lbs x 10, 15, 11 Did second and third set seated
Band pushdowns
3 sets
Started learning some html, and decided to make my log a bit more readable.Hopefully this is allowed of course
Barbell row
20 kg x 25 or so 30 kg x 15 40 kg x 10 50 kg x 8 60 kg x 2
80 kg / 176 lbs x 4
70 kg / 154 lbs x 7, 6
60 kg / 132 lbs x 9, 7
Yates barbell row
40 kg / 88 lbs x 17, 14, 11, 10
V close grip chins
bw x 3, 3, 3, 2, 2, 2
Barbell shrugs
4 sets
Snatch grip high pulls
20 kg / 44 lbs x 1 set
Barbell curls
20 kg / 44 lbs x 20, 15, 12, 7, 7 Some nice extra reps in here.Shooting for 5 sets of 20.Keeping this light does not hurt my wrists while giving me a great pump
Concentration curls
5 kg / 11 lbs x 7 x 2
2.5 kg / 5.5 lbs x 8 x 2
Looked way easier on paper.Can’t wait to go on a bulk on a few months.For the time being, I’m looking to drop all the extra fat during the next 2-4 weeks (could be longer, I’m not really familiar with the whole bodybuilding thing) and then maintain during the summertime, though this last part could change.Oh well, we’ll see
Low incline press (1)
20 kg x 20 30 kg x 12 40 kg x 8 50 kg x 5 or sth 60 kg x 2
75 kg / 165 lbs x 4 My best during this log was 80 kg for 2 if I remember correctly, so nice set right here
70 kg / 154 lbs x 6 1 less than this log’s best, as a second set.Again, I’ll take it
60 kg / 132 lbs x 8, 7, 4
Barbell “Ruhl” incline press (2)
30 kg x 7
40 kg / 88 lbs x 12, 12, 11
Flat barbell bench
20 kg x 12
60 kg / 132 lbs x 6
40 kg / 88 lbs x 10, 10, 7
30 kg / 66 lbs x 11
High incline wide grip press (4)
20 kg x 12 25 kg x 10 30 kg x 6 40 kg x 2
50 kg / 110 lbs x 8, 4 My best was 10 kg less for 1 more rep, so big pr here
40 kg / 88 lbs x 10, 5 Again, broke my best at this weight while tired
30 kg / 66 lbs x 12
Ohp
20 kg x 7
30 kg / 66 lbs x 8, 7, 7
Side laterals
Lots
High incline overhead barbell extensions
20 kg / 44 lbs x 25, 15, 10
Close grip bench
20 kg x 10 40 kg x 5 60 kg x 5
70 kg / 154 lbs x 4
60 kg / 132 lbs x 4, 6, 3 On the first set here I missed the first.Not sure why, I think I used a thumbless grip
Barbell row
20 kg x 20 40 kg x 10 60 kg x 5
80 kg / 176 lbs x 6, 4 Last time I did one set of 4, so nice progress there
60 kg / 132 lbs x 10, 10, 8
Yates barbell row
40 kg / 88 lbs x 18, 15, 11, 11 Felt like torture.More reps though
V close grip chins
bw x 3, 2, 2, 2, 2, 2, 2
Barbell shrugs
40 kg / 88 lbs x 30 x 3
20 kg / 44 lbs x 50 Shrugs are weird.Add in some cheating, and I can move a ton of weight for low reps.Make me start with strict volume, and after 1 set I can barely move anything, even with a ton of cheating
Barbell curls
20 kg / 44 lbs x 20, 20, 13, 8, 8 20 reps on the second set achieved.going for the third now
Concentration curls to the front
5 kg / 11 lbs x 8 x 3
Since I won’t be able to explain this properly, although it’s simple, here’s a pic (although I did them seated).Felt great
