N3wbs Training Log

Training Bodybuilding
401

legs

squats
bar x 10
135 x 3
225 x 3
315 x 15 PR!

front squats
135 x 5
225 x 6 could had got 7 PR!

leg press in plates per side
1 x 5
3 x 5
5 x 10
7 x 11 PR

leg curls
1 x 10
1 x 10
1 x 20 whole stack PR!

leg extensions
1 x 10
1 x 10
1 x 25 whole stack PR!

standing calf raise machine
1 x 10
1 x 10
1 x 16 whole stack PR!
1 x 20
1 x 16

seated calf raise
100 x 10
135.5 x 10
185 x 6 PR!
135.5 x 10

dumbell curls
60’s x 9

concentration curls
40’s x 10
40’s x 10
40’s x 10

cable curls
1 x 10
1 x 10
1 x 10
1 x 15

I checked my weight at the gym I was 249! any way bad ass Im strong as fuck :D!

7 PRs today!

402

on a side note todays workout I saaw that on some of my reps my knees went in slightly as I was comeing down. Il have to focus more on this.

403

damnit! Im a beginer and they have me in bodybuilding…

oh well, shoulders

power shrugs
135 x 10
225 x 5
315 x 5
405 x 7
495 x 12 PR!
545 x 3 PR!

side laterals
25 x 10
45 x 10 PR!
40 x 10
30 x 14

machine shoulder press
1 x 10
1 x 10
1 x 10
1 x 6
1 x 10
1 x 10
1 x 10

triceps
1 x 10
1 x 10
1 x 24 whole stack PR
1 x 15

single arm over head extensions
20 x 10
20 x 10
25 x 10
25 x 10

both arms over head extension
45 x 10
55 x 10
65 x 10
75 x 6

couple PRs! pretty happy with that.

got a pinched nerve in my right trap from doing those on the heavy set, oh well had it before it goes away.

404

WOOT, Keep it up!

405

This thread is always a good read pre-workout, keep it up man.

–JB

406

Thanks guys,

Back

normal pulldown
1 x 10
1 x 10
215 x 8 PR
150 x 10
160 x 10
170 x 10

T bar cable rows
1 x 10
1 x 10
whole stack x 10
1 x 10
1 x 15

bunch of curls here…

pulldown again
1 x 10
1 x 10
1 x 10

cable pullovers
1 x 10
1 x 10
1 x 10
1 x 12
1 x 8
1 x 10
1 x 10

407

chest

dumbell flat bench
20 x 10
40 x 10
60 x 10
90 x 11 PR

incline dumbell
25 x 10
40 x 10
75 x 10 PR
80 x 9 PR

flat bench dumbell flys
20 x 10
35 x 10
40 x 8
30 x 10

cable flys
1 x 10
1 x 10
1 x 8 185 PR
110 x 15

machine bench real wide feels good
1 x 10
1 x 10
1 x 10
1 x 8
1 x 25

bunch of curls here…

incline dumbell flys
20 x 10
30 x 10

incline palms faceing bench
40’s x 25

curls here again…

bad ass workout chest is growing!

408

have you taken any measurements other then your arms when flexed? im curious to know how big you are size wise.

409

[quote]Bandit keith wrote:
have you taken any measurements other then your arms when flexed? im curious to know how big you are size wise.[/quote]

unpumped

27-28" legs havent been tryen to get them to grow accept for the last couple weeks.

waist is huge 42.5-43 but then again I have a naturaly large waist my brother is thin with a 41"

calves are small as hell…

forearms pumped
left 13.25 right 13.75

chest
little under 47

neck 17.5

shoulders 22"

I would put up a picture but Im soooo damn fat right now calipers say 23 but now Im probably around 25% bodyfat. Im not sure of my weight but 243-245.

Im currently trying to put on as lean mass as posible because I cut durring the summer.

Its almost sad… I love useing more weight in the gym and it just wont happen when I cut.

410


243 I belive, taken a couple days ago.

Its hard to tell my real size just by that but it gives some what of a idea.

411

back again. my last back workout was pretty lame…

yates rows
135 x 5
225 x 3
255 x 8-10 shity reps on the last two PR tho!
225 x 10
205 x 15

pulldown plates per side
1 x 10
2 x 5
3 x 5
4 x 3
5 x 4 PR
4 x 10 PR

t bar cable rows
1 x 10
1 x 10
whole stack x 10
170 x 15

dumbell rows
40 x 10
70 x 10
70 x 10

pulldown normal
1 x 10
1 x 10
165 x 10
1 x 10
1 x 10

pullover machine
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10

dumbell alternating curls
35 x 10
45 x 10

hammer curls
60 x 5
60 x 7

cable curls
1 x 10
1 x 10
1 x 10
1 x 10

412

Good work n3wbs.

You’re a big dude in general and a huge 18 year old dude.

413

[quote]new2training wrote:
Good work n3wbs.

You’re a big dude in general and a huge 18 year old dude.[/quote]

what was your first clue? lol. Man I hate that there are guys my age so much stronger then me i hate it. lol at least i have something to shoot for. Hey man can you post your pr’s in the big 3 so i know how far behind i am?

18 years old
bodyweight: 215
bf% around 18%
squat 410
deadlift: no clue… 365 for 3 so you tell me…seriously i don’t know lol
bench:325 max 225 for 16 reps.

i apreciate it.

414

Man I hate that there are guys my age so much stronger then me i hate it. lol at least i have something to shoot for. Hey man can you post your pr’s in the big 3 so i know how far behind i am?

squat 410
deadlift: no clue… 365 for 3 so you tell me.
bench:325 max 225 for 16 reps.

415

[quote]new2training wrote:
Good work n3wbs.

You’re a big dude in general and a huge 18 year old dude.[/quote]

Thanks, Im only 15… Il be 16 soon tho.

416

[quote]bealedozer wrote:
Man I hate that there are guys my age so much stronger then me i hate it. lol at least i have something to shoot for. Hey man can you post your pr’s in the big 3 so i know how far behind i am?

squat 410
deadlift: no clue… 365 for 3 so you tell me.
bench:325 max 225 for 16 reps.[/quote]

deadlift 490 just a belt
squat 440 probably more now

bench 285 not paused, and thats almost definatley down now probably 270-275 Im gonna stick with dumbels for a while to switch things up.

Your deadlift is probably around 430.

417

today legss!!!

front squats
135 x 3
225 x 10+belt PR!

good mornings… pretty new to these
135 x 3
225 x 3
275 x 1
275 x 3
315 x 1 PR
335 x 3 PR I could had done more

rack pulls 4 inches below knee sweaty hands shit grip
135 x 1
225 x 1
315 x 1
405 x 1
495 lost grip

leg press in plates per side
1 x 10
2 x 5
4 x 5
5 x 5
7 x 3
8 x 11 90lb PR! could had got more
9 x 6 my old max for a extra 5 reps PR!

leg extensions
whole stack x 10
whole stack x 10
whole stack x 10
whole stack x 10 not sure about this set.

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

machine standing calf raises
100 x 10
240 x 6
whole stack x 17 1 rep PR!
240 x 20
200 x 20
150 x 20
100 x 30

leg extensins again
150 x 25

leg press plates per side… again
3 x 70 leg pump…

preacher dumbel curls
30 x 10
40 x 10
40 x 6

Il take tomorow off and hit shoulders sunday. Over all great workout hit 4 PRs wich is always good

418

strong workouts man, keep up the good work

419

[quote]redsox348984 wrote:
strong workouts man, keep up the good work[/quote]

Thanks man

420

Shoulders!

strict standing over head press taken below chin.
95 x 5
115 x 3
135 x 10 PR
135 x 10 PR
135 x 10 PR…
160 x 1 1rm PR
170 x 1 1rm PR

power shrugs!!! n3wb style
135 x 10
220 x 5
310 x 5
380 x 5
480 x 5
520 x 12 PR

normal shrugs
370 x 15

upright rows
130 x 7 PR cheating…
110 x 10
110 x 10

shoulder press max is up!

my shrugs have alot f leg drive/hip drive but I get the bar up pretty high so its all good.