N3wbs Training Log

Training Bodybuilding
381

legs

squats
135 x 3
225 x 3
315 x 3 belt
405 x 3 PR, belt

deadlifts
135 x 1
225 x 1
315 x 1
405 x 1
500 x 0 belt
405 x 2 fuck it

front squat
155 x 10 PR

leg press in plates close stance
3 x 20
3 x 20
3 x 20
3 x 20

leg extensions
1 x 10
1 x 10
1 x 8
1 x 10
1 x 15

leg curls
1 x 10
1 x 8
1 x 10
1 x 30

standing calf raise machine
260 x 12PR
240 x 11
220 x 12
200 x 11
100 x 35

front squats again,
115 x 15

dumbell cheat curls
40 x 5
60 x 10
40 x 10 good form
50 x 8 not so good…

382

BTW much more happy with 405 x 3 than 385 I put 55lbs on my 3 rep max in 3-4 weeks

got a nice pump in my legs and his some calf and bicep PRS

things goin good right now…

383

back

pulldown plates per side

2 x 6
3 x 6
4 x 6
4 x 10 PR
3 x 11
2 x 15

t bar rows
110 x 10
200 x 10
200 x 11
150 x 15

t bar pull down
110 x 8
185 x 6
150 x 8
110 x 8 burnout

cable 1 arm rows
100 x 10
85 x 10

yates rows
135 x 15

dumbell curls
40 x 3 x 10
25 x 40

barbell shrugs
225 x 3 x 10

darbell curl
95 x 10

good workout nice back pump and a cool PR

384

Chest / biceps/triceps

flat bench
135 x 8
240 x 5
220 x 7
200 x 10

incline bench
135 x 10
155 x 7
160 x 5-6 not sure
135 x 5 realy feeling it

barbell cheat curls
130 x 5
130 x 6
90 x 20
90 x 10

close grip bench
135 x 5
185 x 5
155 x 6
135 x 7 missed 8…

band pushdowns
1 x 30
1 x 15
1 x 10

got a realy nice pump in my chest and arms

right arm was 18" left was 17.25 wich belive it ir not is great for me…

Im definatley looking thicker every where accept calves shoulders chest arms quads and back have all grown much larger

I have never got even close to 18" arms before so this is a big day for me

soon they will be 18.75 and 18" arms

I am maxing out on squats tomorow so Il up date on that il be shooting for 440 so wish me luck.

385

LEGS!!! great great great workout!

Squats
bar x 1
135 x 3
225 x 1
315 x 1
385 x 1
440 x 1 PR easier than 420 by about 5-10lbs

Front squats
185 x 10 PR!!!

stiff leg deads
135 x 5
225 x 5
315 x 5
365 x 5 had to re grip for 5 so it was off the floor.

leg press close/high stance in plates
3 x 5
4 x 5
5 x 5
6 x 5
7 x 5 PR! could had probably gone to 10
4 x 25 PR! could had got more aswell

leg extensins
1 x 10
1 x 8
1 x 12 whole stack PR
1 x 30

leg curls
1 x 8
1 x 10
1 x 15

back extensions
1 x 70 whole stack GLUTE PUMP!!!

standing calf raises
140 x 10
280 x 12 PR!
260 x 12
220 x 15
100 x 30

biceps

dumbell curls
25’s x 10
50’s x 10
40’s x 10
30’s x 10
30’s x 10

cable one arm curl in both arms
1 x 10
1 x 10
1 x 10
1 x 10

biceps PUMPED AS HELL
tons of PR’s today I have had realy awesome workouts latley

tomorow is shoulders and I want to break that damn 3rm with the 90’s even if it fucking kills me!

386

shoulders and arms

barbell power shrugs wich is how I always do shrugs…
225 x 5
315 x 5
405 x 5
455 x 7 PR
405 x 10
315 x 15

Push press
135 x 5
185 x 5 PR
155 x 10 PR
135 x 12

dumbell seated shoulder press
70’s x 7
50’s x 10
50’s x 10

side laterals
20’s x 5
45’s x 6 drop set
30’s x 10 2
20’s x 10 3
10’s x 8 4
25’s x 10

upright rows
bar x 10
80 x 10
115 x 7 ugly
105 x 10
80 x 10

TRICEPS!
dip machine
1 x 10
1 x 10
1 x 15 whole stack PR
1 x 13
1 x 15

pushdowns
1 x 10
1 x 10
1 x 13 whole stack
1 x 15

single arm over head dumbell extensions
1 x 8
1 x 10

cable single arm curl
1 x 10
1 x 10
1 x 10
1 x 10

dumbell curl
20 x 15?

dumbell shrug
90’s x 27

arms looked giant in the gym not so insane when I got home tho…

decided against reping the 90’s on shoulder press I knew I was in for a PR on push press so I did that instead.

387

Back

Yates rows
135 x 5
225 x 3
255 x 4 didnt touch stomach at 5 PR!
225 x 8
205 x 10

Pulldown in plates
2 x 5
3 x 5
4 x 3
4 and a 25 x 5 PR!
4 x 6
3 x 12

single arm pulldown
2 x 25

T bar cable rows
110 x 10
210 x 10
160 x 13
160 x 13

single arm cable rows
120 x 10
80 x 11
80 x 10

single arm cable curls
4 x 10

T bar pulldown
100 x 10
110 x 10
120 x 10
135 x 10
60 x 30

more cable curls
?x?

dumbell curls
25’s x 30

388

chest

flat bench
135 x 3
225 x 3
245 x 3 missed 4 I hate benching :frowning:
225 x 6
205 x 8

incline bench
135 x 10
155 x 10
185 x 4

incline dumbell bench
30’s x 10
60’s x 10
70’s x 7

machine flys
1 x 10
1 x 10
1 x 5
1 x 8
1 x 15
1 x 15

machine dips
110 x 10
170 x 10
whole stack x 4
160 x 12
160 x 12

cable flys love these
95 x 10
110 x 10
125 x 10
150 x 8
150 x 6
110 x 12

got a great pump and over all a good workout but my bench sucks…

If I would had continued to rep 225 before 245 no dout I would have had a PR probably 8 but I wanted to rep 245 either way pretty good workout…

shit 245 x 4 would of been a gym PR I am used to my home bench wich just feels so much better…

389

quick deadlift session worked on form changed it up mroe leg drive less back lift.

135 x 1
135 x 1
135 x 1
220 x 1
310 x 1
310 x 1
380 x 1
480 x 1 15lb Pr
490 x 1 25lb PR

I could have gone for 500 but wanted to save a PR for later

tomorow legs but without back squats, front squats leg press ect

390

since I deadlifted ladt night no back squats

Front squats.
135 x 3
205 x 10 20lb PR
135 x 10 DEEP!
135 x 10 DEEEEP!

leg press in plates per side
3 x 6
5 x 20 PR
4 x 20
3 x 20

leg extensions
1 x 10
1 x 10
1 x 12 whole stack
1 x 30

leg curls
1 x 8
1 x 10
1 x 10
1 x 10

lunges quad dominant
20’s x 6 PR
30’s x 6 PR
40’s x 10 PR

standing calf raises
100 x 10
300 x 12 PR
200 x 12
300 x 8

seated calf raise machine in 45lb plates
2 x 10
3 x 12
3 x 10
2 x 30

front squats
115 x 16

machine back extensions
whole stack x 50dumbell curls
20 x 10
30 x 10
40 x 10
50 x 8

machine curls in plates no rest between sets
1 x 10
2 x 10
3 x 10
4 x 8
3 x 9
2 x 12
1 x 50

front squat PR
leg press PR
calf raise PR

good workout.

391

[quote]n3wb wrote:
I took a picture its of me at around 235

Im not asking for a advice I know everything could use some growth

just throught I would post it so you guys can see where I am.

Im fat nothing to show off with my shirt off just incase you are wondering why I always wear a undershirt in my pics if I had abbs or something I would take it of but I dont soooooooo…[/quote]

Good job bro, keep it up!

392

[quote]almostabb wrote:
n3wb wrote:
I took a picture its of me at around 235

Im not asking for a advice I know everything could use some growth

just throught I would post it so you guys can see where I am.

Im fat nothing to show off with my shirt off just incase you are wondering why I always wear a undershirt in my pics if I had abbs or something I would take it of but I dont soooooooo…

Good job bro, keep it up![/quote]

thanks

393

shoulders at home limited equipment

barbell shrugs
135 x 10
225 x 5
315 x 5
455 x 10 PR
405 x 12 PR
315 x 20 PR?

pushpress
135 x 3
135 x 3
185 x 6 PR
155 x 10
135 x 15

upright rows
115 x 10 PR
95 x 12
95 x 12
95 x 10

lots of PR’s

tomorrow is back and Im lookin for a few more PRs there to

394

back

yates rows
135 x 10
225 x 3
255 x 7-8 I dont know I think 7 PR!
225 x 10
205 x 10

pulldown plates per side
1 x 5
2 x 5
3 x 3
4 and a 25 x 8 PR
4 x 6
3 x 15
1 x 15

T bar cable rows
150 x 10
220 x 10 PR
250 x 6 PR
150 x 15

close grip pulldown
1 x 8
1 x 8
1 x 8
1 x 20

normal pulldown
125 x 10
200 x 6
150 x 10
90 x 15

bunch of bicep shit after that…

395

chest!

flat bench
135 x 3
225 x 8 YMCA PR the benches are so wierd.
205 x 10
185 x 9

incline
135 x 5
185 x 7
155 x 10
135 x 11

DB incline bench
80’s x 6 PR
65’s x 9
50’s x 11

cable flys
1 x 10
1 x 10
1 x 8
1 x 10

dip machine
1 x 10
1 x 10
1 x 10
1 x 15

push downs
1 x 15
1 x 10
1 x 14 whole stack
1 x 15
1 x 15

palms up pushdown
1 x 10
1 x 10
1 x 15

cable curl both arms
1 x 10
1 x 10
1 x 10
1 x 10

dumbell curl
30 x 10
40 x 10
50 x 6?

good workout its about time I hit ome kind of bench PR

396

legs

I have been drinking alot latley and getting almost no sleep with almost no protein… also no energy drink before my workout :frowning:

squat
135 x 3
225 x 1
315 x 1
385 x 1
455 x 0 :(! first missed squat in weeks

front squat
135 x 5
225 x 5 PR but weak…
135 x 10
135 x 10

stiff leg deadlifts
135 x 10
225 x 8
225 x 8
22x x 8

good mornings
135 x 10
135 x 10
135 x 10
135 x 10

leg curls
1 x 10
1 x 10
1 x 8
1 x 10

leg extensions
1 x 10
1 x 10
1 x 22 whole stack PR
1 x 20

leg press single leg in each leg… in plates
4 x 10 2 per side
5 x 10 2.5 per side

both leg leg press
5 x 10 2.5 per side

standing calf raises
100 x 10
whole stack x 14 PR
220 x 20 PR
160 x 25 PR

seated calf raises
45.5 x 10
95 x 10
135.5 x 10
170.5 x 10 PR!
95 x 10

crapy front squats missed PR on squat and weak stiff leg deads my lower back was sooo pumped up but over all good workout.

397

after I had my PWO shake I slept for 12+ hours from 5:30 PM to 5:45AM I would had slept longer but i needed food

goes to show you how tired I was…

398

shoulders

barbell shrugs
135 x 10
225 x 5
315 x 5
405 x 5
495 x 9 PR
475 x 9 PR
405 x 12

dumbell shrugs
210’s x 20 PR
210’s x 20 PR i think

behind the neck seated shoulder press WEAK!
115 x 3
135 x 7 PR weak as fuck tho…
115 x 8
115 x 8 I suck at lift…

side laterals
20’s x 10
45’s x 7 PR
30’s x 11

side lateral machine
1 x 10
1 x 10
1 x 10

front raises
20 x 10
30 x 10
40 x 8
30 x 10

side lats again
35 x 10

I need to take some time off I am haveing weaker workouts wich is never good…

I seem to be tired all the time.

399

back! felt like something a little different

cable T bar rows
60 x 10
170 x 10
whole stack x 12 PR! 6 rep PR!
whole stack x 9 PR
200 x 15

dumbell rows experimenting with form
50’s x 10
85’s x 10
45’s x 10
45’s x 10

lat pulldown plates per side
2 x 10
3 x 10
4 x 9
4 x 8
3 x 12

[shit load of curls here]

normal lat pulldown
125 x 10
175 x 6
125 x 10
110 x 10

these felt great for some reason…

good workout!

400

chest

[to easly in the morning no fucking energy yawned durring the workout!..

no spotter so I didnt push my self to hard

135 x 5
225 x 7
185 x 10
185 x 9

incline bench
135 x 5
185 x 6
155 x 10
155 x 9 missed 10

dumbell incline
90’s x 2 bad form didnt controll left arm
50’s x 15
60’x x 12
70’s x 7

cable flys
110 x 10
145 x 10
185 x 6
110 x 15

dip machine
1 x 10
1 x 10
1 x 10
1 x 15

pushdowns
1 x 35
1 x 10
1 x 10
1 x 15

palms up push down
1 x 12
1 x 12
1 x 6

gay workout… I need more sleep more protein and more fruit in my diet