N3wbs Training Log

Training Bodybuilding
341

shit…

benched feelin weak as shit

it was supposed to be a 10 8 6 4 2 day

210 x 10 hard ;(
210 x 1
220 x 1
240 x 1
270 x 1 missed 2 :frowning:

I worked out to early with not enough food in me for energy a I ate was a protein shake and a bowl of cereal a few minutes before

this is gay!

next few days Im going to mke sure I drink enough and get enough protein

for the last week of the bench program I will be doing

pause 3 board presses with bands and chains

for instance

200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

adding 5-10lbs every workout

342

decided against the 3 board

benched

chains and bands=50-60lbs at the top

215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

= 265-275 at the top

343

benched chains+bands

220 x 3
220 x 3
220 x 3
220 x 3
220 x 3

270-280 at the top

after I finnish this program Im realy going to clean up my form

344

benched today with chains and bands

225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

275-285 at the top

345

wwwwooooooaaaaaah!

high volume day

bench with chains and bands
230 x 3
230 x 3
230 x 3
220 x 3
220 x 3

280-290 at the top on the heavy sets

yates rows
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

shrugs
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10

upright rows
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

calf raises
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

cheat! barbell curls
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

41 sets of 10… and 5 sets of 3

44 damn sets!!! time to eat…

wwoooooo that was fun I never do workouts like that so I thought

346

Hey good work man. Keep up the hard work Im impressed how far you’ve went since your first post. Nice job and keep going.

347

squats+belt
135 x 3
135 x 3
225 x 3
315 x 3
335 x 3
350 x 3

leg extensions
1x8
1x8
1x8
1x5 whole stack

calf raises
100x10
100x10
100x10
100x10

side laterals
30x10
30x10
30x10

preacher curls
65x10
75x8
65x10

hammer curls
30x5
40x5
50x5
60x4

dumbell curls
20x50

348

benched :frowning:

5x3 day

135 x 3
135 x 3
185 x 3
225 x 3 could had got 10 sorta cool
270 x 2 barley missed 3

fuck! damnit!!! damnit to hell!

Programs done I probably have 300 once I rest up… but this is verry shity

349

worked back yesterday

yates rows
135 x 10
185 x 10
205 x 8
185 x 8

pulldowns

1 x 10
1 x 5
1 x 5
1 x 5
1 x 5

dumbell rows
40’s x 10
75’s x 5
90’s x 5

cable rows
1 x 5
1 x 5
1 x 5
230 x 8
150 x 13

dumbell curls
30’s x 5
40’s x 5
50’s x 5
40’s x 7

machine curls…

350

Dont worry about a bad day bro, we all have them.

Rest up and eat right and get ready for the next day.

Hit that 300 and post a video on here to shut up any doubters. Youve made great progress over the course of this log. Keep up the good work!

351

also a couple days ago I did

10x10 shrugs with 290

5x10 upright rows with 100lbs

10x10x180 calf raises

352

[quote]fightingtiger wrote:
Dont worry about a bad day bro, we all have them.

Rest up and eat right and get ready for the next day.

Hit that 300 and post a video on here to shut up any doubters. Youve made great progress over the course of this log. Keep up the good work![/quote]

thanks man I dont think Im gonna do a 1rm for a couple weeks tho I dont think I can handle another missed 300

on a side note Im going to change my bench form

currently my grip is 26 inches apart with 14.5" rom

Im changing it to 31.5 inches apart to 12" rom

I have a 8 week bench program I made my self and hopefully it will take me a little bit past 300 like 310-315 would be nice

353

Do you do Max Effort and Dynamic Effort days? I haven’t read through your whole log, just noticed some days you bench very high reps, others low. Btw, you are strong beyond belief for your age!

354

[quote]eraserhead wrote:
Do you do Max Effort and Dynamic Effort days? I haven’t read through your whole log, just noticed some days you bench very high reps, others low. Btw, you are strong beyond belief for your age![/quote]

I always do rep maxes never realy do any DE days I probably should tho instead of DE I just switch ME excercises or I mess with the reps

2nd squat workouts in 10-15 weeks

135 x 3
225 x 3
315 x 3 belt
350 x 5 belt PR

leg extensions
1 x 8
1 x 8
1 x 8
1 x 5 all the weight

standing calf raise machine
140 x 10
140 x 10
140 x 10
140 x 10 all PRS

dumbell curls cheating
20 x 5
30 x 5
40 x 5
50 x 5
60 x 4 or 3 not sure

side laterals cheating slightly
30 x 10
35 x 10
40 x 10
45 x 5

like to get 50 x 10 with these

355

first day of bench program

rack lockouts

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

dumbell seated shoulder press
30 x 5
60 x 5
85 x 5 PR! fresh I think I could rep 90’s x 5

pushdowns

100 x 15
160 x 15
200 x 14 all the weight PR

well all the dumbells up to 80s are rubber the 90’s and 100s are metal plates and the 115s are rubber

I cant wait to rep the metal dumbells on shoulder press talk about bad ass

356

I also did pulldowns

5 x ??

357

Quick question. If you’re writing things such as “slightly cheating”,“cheat set”,“cheated the last few reps” constantly, why don’t you fix it. If you have to cheat to do the work then you’re not at the point physically where you can do it. Just train till you can doing non “cheat sets” and do every rep in form. Having to cheat a bit on the last rep of a set or something is one thing, constantly writing off multiple reps and even close to a set as cheating is another.

edited to fix mispelling of writing ._.

358

[quote]Skrussian wrote:
Quick question. If you’re writing things such as “slightly cheating”,“cheat set”,“cheated the last few reps” constantly, why don’t you fix it. If you have to cheat to do the work then you’re not at the point physically where you can do it. Just train till you can doing non “cheat sets” and do every rep in form. Having to cheat a bit on the last rep of a set or something is one thing, constantly writing off multiple reps and even close to a set as cheating is another.[/quote]

Lol

359

[quote]Skrussian wrote:
Quick question. If you’re writing things such as “slightly cheating”,“cheat set”,“cheated the last few reps” constantly, why don’t you fix it. If you have to cheat to do the work then you’re not at the point physically where you can do it. Just train till you can doing non “cheat sets” and do every rep in form. Having to cheat a bit on the last rep of a set or something is one thing, constantly writing off multiple reps and even close to a set as cheating is another.

edited to fix mispelling of writing ._.[/quote]

I always try to use more weight on excercises if I have to throw in some body motion to help me get the weight up I do it because being a noob I dont have the mind muscle coordination some one big would have there for its better for me to just keep useing more weight for me more weight = bigger muscles

the side raises in the last workout were pretty good form accept for the 45’s my arms were a little more bent that usual and i was rocking back and fward a bit but then again Im still hitting my shoulders

I have been through the use perfect form phase before I came here what happened was I ended up useing the same weight for the same reps with perfect form since i started cheating on excercises a bit I can now use way more weight for perfect form.

any way

LEGS!

squats
135x3
225x3
315x3
350x6 squat morning this shit but w/e

front squat olympic grip
135x4
185x3
205x3
225x1 I did the crossed arms thing and the bar roled down my shoulders so I stoped

leg press in 45lb plates
3x20
4x20

4x10x180 machine calf raises

350 x 6 PR
4x10x180 calf raise PR
205 x 3 front squat PR
225 x 1 front squat PR

lots of PRS!

Im currently pretty fat

unpumped numbers

waist is 42.5"-42"
legs are 27+ 27.5
shoulders 21 3/4
arms 16.5+ 17.25 they got smaller
neck 17.5- I belive
6ft tall
weight not completle sure scale is broken

little under 240

in my smaller pics where I weigh 200 I have a 40- inch waiste

so basicaly 40lbs gain and 2+ inches on my waiste gain not the best I gained alot of fat when I did the bench program wich was useless

NOW
BF 27 174lbm

BEFORE
BF 24 152lbm

considering I dont have enough muscle right now and I have alot of fat Im gonna drop down to a 40" waiste and continue on my misson

I like 40" because I dont have to drop my calories so low I lose muscle and Its a nice solid number pretty easy to attain plus I wouldnt mind seeing what I look like before and after wise

once I get to a 40" waiste it will be back to the usual only I will try to incorperate more bodybuilding into my workouts

to lose weight Im just gonna up my protein and only have carbs before and after I lift.

360

benched

floor presses
135 x 3
185 x 3
220 x 3
230 x 3 PR

decline
230 x 3
230 x 3

my decline sucks Im realy gonna focus in on dumbell shoulder press decline and floor presses

damnit I only have 8 weeks until my birth day and I dont want to do anything that wont work I dont have time for trial and error…