Flat Bench - 195x12
Incline Bench - 155x10
Close Grip - 185x9
EZ Bar Tricep Extension - 90x10
1 arm db extension - 30x12
bench is getting stronger…I need to put 100lbs on it for 12 reps before I post another picture of me on here though…
I started this log with the intention of one day competing in powerlifting, but now I have realized that bodybuilding is were I have a chance to do well. I don’t have massive joints or a large frame, but I have pretty decent structure for bodybuilding besides my height. This is the beginning.
deadlift - 135x12
bb row - 135x12
t-bar row - 135x12
the only exercise here i feel comfortable moving up on is bb row…back is probably 50% right now…I’m going to try to do a ton of mobility and activation work…I know my left hip is way tighter than my right, so i need to work on that…Ab work too…
BB curl - 95x10
DB Inc curl - 30x12
i did these a lot stricter and actually used my biceps to move the weight instead of my ego…Maybe my biceps will finally grow now lol…
BB High incline press -165x8
BTN seated press - 125x12
DB Rear Delt Fly/Row - 40x11
Band Face pull - lightx20
BTB shrugs - 225x12
The only movement that I didn’t work up to all out set was BTB shrugs because I couldn’t really get the movement down, so I stopped at 225…It was just getting too sloppy…I’m going to switch back to regular shrugs
I changed my routine…I’m only doing 1 back/bicep day…I am almost made a mistake there doing unnecessary stuff…
Low back is getting better…I probably will keep to my word and not deadlift for 3-4 more weeks though…
Front Squat - 155x12
RDL - 155x12
Hamstring curl - 75x15
Weighted abs - bwx50, 5x20, 10x20, 25x6
weight held behind held…
reverse crunches - i don’t remember how many i did…
I was tempted to just do 205 on front squats, but I just wanted to play it safe…back is like 60%
I thought I would post what I am eating. I’m kind of procrastinating right now on T-Nation lol…I need to finish writing an 8pg economics paper…I’m almost done though…
anyway this is what i ate today so far…this is actually pretty light compared to what I eat on a training day…
3 eggs
oatmeal
scoop of protein
ground beef
rice and beans
Cheeseburger
Ground beef
red potatos
shake
Stew with lots of meat and potatos plus rice
I will probably eat one more time…unless i get hungry then i will have a shake before bed with olive oil
the meat portions are probably 8oz maybe more…i don’t measure protein anymore really…i usually do 1 cup of rice/oatmeal though…
Well, I need to get back to writing this thing…My back feels better…I really want to do some back stuff on Tuesday…We’ll see…
Flat Bench - 205x11
Incline Bench - 165x12
Close Grip Bench - 195x8
EZ Bar Ext - 105x7
One arm OH Tri Ext. - 30x11
getting stronger…
I still have to finish that paper lol…I’ll get it done today…
BB rows - 225x10
Deadlift - 185x10
V Handle pulldowns - 250x8
BB curls - 95x11
DB Inc. Curls - 40x8
All sets were ramped to top set except deadlift…I just played it safe on deads…Hopefully, I can do 225 next week and then build on from there…I’ll be back…
I don’t know if i will keep posting here or not since I’m posting in the BOI thread now…I’ll think about it
Front Squar - 205x10
RDL - 225x15
Hamstring curl - 85x13
Weighted Abs - bwx50,10x20, 25x7
Reverse Crunch - Bwx22
squats and rdls are not all out efforts…my main working set is probably 20-30lbs higher…I will probably do an all out on legs next week…my back can handle it…i won’t be deadlifting maximally though until everything is 100%…
I’m almost done with school as well…so, I will probably have more time to eat hahah…
I’ve been posting my workouts in BOI thread, but I think I will still post in this log so i can see what i did last week
Flat Bench - 225x6
Incline Bench - 185x7
Close Grip Bench - 205x8
Ez Bar extension - 105x8
DB 1 arm OH ext - 30x14
I will probably record my bench next week or the week after…heres my front squat video from last week
my incline went down 2 reps, but all my tricep exercises went up…I think I need to eat more…I know sometimes stuff like that happens…Hopefully I go up
BB Rows - 245x12
Deadlifts - 315x9
I could have done more here, but I wanted to take it somewhat easy on the back…next week i’ll do 335 for a real working set
rack chins - 20x8
BB curls - 95x11
Incline DB curls - 30x10
I went up to 40s but got 3 reps lol…
Not a very good training session…oh well
bench 225x8
Don’t remember the rest…
I have always made a tremendous amount of mistakes in everything I do…I’m glad I made them though because I understand training/nutrition/intensity better than most people because of all those mistakes…
I think this is going to be my new routine…Its based off a lot of experience from my own training and others on this site and off it…Most likely I will change a lot of things…I change things very instinctively…
BB One arm row
Rack Chins
Cable rows
Ez bar curls
maybe db curls here…maybe not
Flat Bench
Military press
CGBP
maybe Ez bar ext.
maybe side raises
face pull
Front Squat
RDL
Hamstring curl
Abs
BB rows
Straight bar pulldowns
V handle pulldowns
bb curls
maybe db one arm preachers here
incline bench
BTN press
Foam Roll press
maybe Db ext
maybe some kind of shoulder raise
band pull aparts
Deadlift
Split Squats
GM
Abs
Sunday - off
my traps are going be insane hahah
Also, I’m going to put up a progress update to see what I’ve done so far…
edited it…added some other stuff…just so i remember it
I only picked stuff from the Beg of March to June 1…
bench Press
205x5 - 235x5 - increased 30lbs
High Incline press
135x8 - 165x11 - increased by 30lbs
close grip
185x7 - 215x5
Ez bar tricep ext.
90x2 - 105x8
BTN seated press
115x8 - 135x7 - up 20lbs
some of these didn’t increase until May when I switched to ramping to one top set…like bench…i was stuck at 205x6 and then i went up to 30lbs in a month…
since my back was injured i have no true track record of progress for back…
front squat
245x1 - 265x3
My new training routine is based on everything that has worked for me which is progression and the amount of times that I hit a muscle group(frequency)…
I may also start lifting at powerlifting gym instead of at home…I found one near me, and they probably can help me out a lot on form…
oh yeah this is what happens when you don’t train arms directly hahah…I should also note that I’m attempting to lean out some…I think I’m making progress, but I don’t want to post what I’m doing until I get 6 weeks of progress…so this could be a starting pic…