N3wbs Training Log

Training Bodybuilding
421

[quote]n3wb wrote:
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.[/quote]

I saw your first pics when you started this log. I’ll be real with you. You were fat. But now you’re proof that over the course of months with hard work putting on a significant amount of muscle while losing fat is possible.

I know a thrower whose a year or two older than you and has about your same height and build who squats 495. I bet you’re not far off from reaching that mark at this point.

422

[quote]FightingScott wrote:
n3wb wrote:
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.

I saw your first pics when you started this log. I’ll be real with you. You were fat. But now you’re proof that over the course of months with hard work putting on a significant amount of muscle while losing fat is possible.

I know a thrower whose a year or two older than you and has about your same height and build who squats 495. I bet you’re not far off from reaching that mark at this point.[/quote]

Yeah my fat goes up and down alot. Im not to woried about it right now. Whats imprtant at the moment is putting on mass and raising my lifts as much as posible in the next four weeks

Then I plan to cut down to 225 and Il actualy get idea of what I have spent the last year or so doing.

423

back @ triceps

T bar cable row
170 x 10
200 x 10
250 x 13 whole stack
230 x 10
200 x 12

dumbell row
50 x 10
80 x 10
80 x 10
80 x 10

lat pulldown
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10

cable pullover
1 x 10
1 x 10
1 x 10

dip machine
1 x 10
1 x 10
whole stack x 13? I took them real low so PR
1 x 20

over head dumbell extensions
50 x 10
3o’s x 10 curl

60 x 10
35’s x 10 curl

70 x 10
35’s x 10 curl

80 x 10 PR

pushdowns
1 x 10
1 x 10
whole stack x 10

curl machine like 10 seconds rest.
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10

I need to cut down on the volume some.

424

Legs.

back squats
135 x 3
225 x 3
315 x 3 belt
405 x 5 PR belt

315 x 1
315 x 2
315 x 3
315 x 4
315 x 5
315 x 6
315 x 7

leg curls
1 x 10
1 x 10
1 x 10
1 x 10 whole stack
1 x 10 whole stack

seated calf raises
1 x 10
140 x 10
140 x 10
140 x 10
140 x 10

threw in some curls not verry many I was bored

Any way very happy with 405 x 5 in no time Il be looking back on this after I finnished my set of 10 with it.

425

oh at the gym I also weighed 260 so Im probably around 250lbs

426

nice job. if you wanna get the calves bigger try working them out every time you hit the gym, alot ppl have trouble making calves grow and they often say that really puts a few inchs on.

i never had trouble with legs since im lower body dominant i had 25 inch quads and 15 inch calves at 160 lbs. and they were solid and had definition when flexed. and thats all before i started working out. but ya hit claves hard they are a pain in the ass for alot of ppl but dont give up on em.

427

[quote]Bandit keith wrote:
nice job. if you wanna get the calves bigger try working them out every time you hit the gym, alot ppl have trouble making calves grow and they often say that really puts a few inchs on.

i never had trouble with legs since im lower body dominant i had 25 inch quads and 15 inch calves at 160 lbs. and they were solid and had definition when flexed. and thats all before i started working out. but ya hit claves hard they are a pain in the ass for alot of ppl but dont give up on em.[/quote]

Yeah I wish I did calves since I started my bulk they would probably be a inch or two bigger. Oh well next bulk I will make up for it.

428

Chest

dumbell flat bench
20 x 10
50 x 10
100 x 4 PR I willd efinatley have more next time.

incline dumbell bench
50 x 10
85 x 10 PR

flat bench dumbell flys
20 x 10
40 x 10 PR?
45 x 6 PR?

incline dumbell flys
20 x 10
35 x 10
20 x 10

cable flys
110 x 10
155 x 10
185 x 7 PR?
110 x 15

pushdowns
1 x 10
1 x 10
1 x 10
whole stack x 10
whole stack x 10
1 x 20

ezbar over head extensions
45 x 10
65 x 10
85 x 10
95 x 6 PR?

Bunch of curls…

My chest was looking HUUUUUUUGE today so where the arms.

429

[quote]n3wb wrote:
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.

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.
[/quote]

Dude that bench should be higher. everything else is great.

430

if your not reping 3 plates a side by the time you can squat and dead over 500. then you should probabley start thinking about bringing up the bench while maintaining the other two lifts.

its important to have them all climb at an equal pace especially if you wanna compete when your 18. which it looks likes would be an achieveable goal at this point for you. besides how many ppl your age do you know that are as strong as you

431

[quote]bealedozer wrote:
n3wb wrote:
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.

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.

Dude that bench should be higher. everything else is great.
[/quote]

Yeah I started at a 105 bench and over the last two years “almost” I put on 180lbs on my bench it just dosent respond like my deadlift and squat.

432

[quote]Bandit keith wrote:
if your not reping 3 plates a side by the time you can squat and dead over 500. then you should probabley start thinking about bringing up the bench while maintaining the other two lifts.

its important to have them all climb at an equal pace especially if you wanna compete when your 18. which it looks likes would be an achieveable goal at this point for you. besides how many ppl your age do you know that are as strong as you [/quote]

Yeah I hit a platue real late in my bulk and now there isnt much time to do anything. I have pretty long arms.

Im going to use dumbells for the next 16 weeks get up to the 110’s for 5-10 reps wich will be cool for me and then when school comes around I will bulk again Il switch back to a bar and probably get my bench up to 320 in just a couple weeks. Also the shock from that would be a great way to start a bulk.

I dont see my bench as being low, I see my deadlift and squat as being good.

433

[quote]n3wb wrote:
Bandit keith wrote:
if your not reping 3 plates a side by the time you can squat and dead over 500. then you should probabley start thinking about bringing up the bench while maintaining the other two lifts.

its important to have them all climb at an equal pace especially if you wanna compete when your 18. which it looks likes would be an achieveable goal at this point for you. besides how many ppl your age do you know that are as strong as you

Yeah I hit a platue real late in my bulk and now there isnt much time to do anything. I have pretty long arms.

Im going to use dumbells for the next 16 weeks get up to the 110’s for 5-10 reps wich will be cool for me and then when school comes around I will bulk again Il switch back to a bar and probably get my bench up to 320 in just a couple weeks. Also the shock from that would be a great way to start a bulk.

I dont see my bench as being low, I see my deadlift and squat as being good.

[/quote]

i think youll get up to the 110s for 5-10 reps real fast. since you dont usually do it your not that use to the movement so itll go up real fast

434

back again today

lat pull down 45lb plates perside
1 x 5
2 x 5
3 x 5
4 x 3
5 x 9 last 3 were not as low as Id like
4 x 12
3 x 15

t bar cable row cheated a bit on these
200 x 10
230 x 12
200 x 12
200 x 12

dumbell rows
50 x 10
90 x 8
90 x 8
50 x 10

normal pulldown
125 x 10
150 x 10
185 x 9 cheating a lil but PR
125 x 10
150 x 10
160 x 8

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

and some curls…

435

legs!

deadlifts with lifting straps…135 x 3
225 x 3
315 x 5
405 x 12 HUGE PR

The bar was up on the rack so the first rep I didnt have to take it off the floor Iam kicking my self in the nuts for that, also I didnt pause just up and down Im not sure if I paused at the bottom on the first rep but what ever at least I didnt use a belt.

leg press plates epr side
5 x 3
5 x 3
6 x 3
7 x 3
8 x 3
9 x 3
10 x 3
1000lbs x 3 HUGE PR

My brother always said he had stronger legs and a stronger deadlift he couldnt unrack 1000lbs even useing his hands on his knees he also only deadlifted 405 x 10 with a belt so I kicked his ass! Today he finaly admited that I have stronger legs!

leg extensions
1 x 10
1 x 10
1 x 10
whole stack x 15
whole stack x 15
whole stack x 15

leg curls
1 x 10
1 x 10
whole stack x 25 cheating
170 x 15
125 x 15

seated calf raises.
45 x 10
92 x 10
140 x 10
187 x 10 PR
140 x 10
140 x 10

legs are getting alot stronger!

436

shoulders

strict standing shoulder press to shin
bar x 10
95 x 5
135 x 5
155 x 9 PR!
135 x 11 PR

pushpress
185 x 4

side laterals
25 x 8
55 x 6 PR
40 x 10
45 x 10
30 x 10
20 x 15

machine shoulder press
90 x 15
110 x 8

power shrugs
225 x 5
315 x 5
405 x 5
495 x 12?
405 x 12

Triceps

dumbell overhead extensions
50 x 10
90 x 5 PR
80 x 8
70 x 9

elbows out extensions on a incline
20 x 10
35 x 10
40 x 10

pushdowns
160 x 10
200 x 11

machine arm extensions
1 x 10
1 x 10
1 x 10
1 x 8
1 x 10
1 x 10

good workout!

437

back

T bar rows havent done these in a while
in 45lb plates

2 x 10
3 x 10
4 x 15 PR
5 x 14 PR
5 x 10 PR…

Yates rows grip on rings “wide”
135 x 10
225 x 10
270 x 4 PR!

438

chest at home… no dumbells

I used wraps because my wrists bend back and tend to make me push the bar up twards my eyes wich is where i get stuck. Also I changed my grip verry wide, index fingers on the olympic rngs so not much range of motion wich I like…

flat bench
135 x 5
185 x 3
205 x 3
225 x 10 PR
225 x 7
225 x 6

incline bench
135 x 15
135 x 13
135 x 12

Im definatley going to stick with a very wide Im feeing alot better about my bench now that I have 225 x 10 Il move up to 245 for my reps from now on. Im thinking of switching back and forth from dumbells to bar just because I love getting my bench up.

Cant wait to hit 300!

439

[quote]n3wb wrote:
bealedozer wrote:
n3wb wrote:
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.

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.

Dude that bench should be higher. everything else is great.

Yeah I started at a 105 bench and over the last two years “almost” I put on 180lbs on my bench it just dosent respond like my deadlift and squat.

[/quote]

WOAH you started off at 105 lb bench? at 200 lbs? your profile says you started out at 215 lbs. whats up with that? by the way my profile now includs all my measurements ill be updating it the end of every month starting june.

440

[quote]Bandit keith wrote:
n3wb wrote:
bealedozer wrote:
n3wb wrote:
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.

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.

Dude that bench should be higher. everything else is great.

Yeah I started at a 105 bench and over the last two years “almost” I put on 180lbs on my bench it just dosent respond like my deadlift and squat.

WOAH you started off at 105 lb bench? at 200 lbs? your profile says you started out at 215 lbs. whats up with that? by the way my profile now includs all my measurements ill be updating it the end of every month starting june.[/quote]

That is the stats of when I first started this training log. I wanted to keep track of how things went when I did them right.

Legs!

front squats
bar x 3
135 x 3
225 x 1 belt
275 x 1 PR belt
315 x 0 :(!

rack pulls 3-4" below knees
315 x 1
315 x 2
405 x 1
495 x 1 PR EASSSYY could had got 3-4
585 x 0!!!
545 x 0 tired from 585 aww shut

goodmornings
135 x 3
135 x 3
225 x 1
315 x 1
335 x 1
370 x 1 PR

leg press in 45lb plates
5 x 5
6 x 5
7 x 5
8 x 5
9 x 5
10 x 5 PR?
10+35lb plate x 4 PR = 970 x 4
8 x 10 could had got more

leg extensions
1 x 10
1 x 10
whole stack x 10
whole stack x 10
whole stack x 10

This mornings stats
245.5lbs
43" waist

calf raises
90 x 10
135 x 20
135 x 18
135 x 15
135 x 15

The leg press has to be up because I hit 970 x 4 after a bunch of sets of 5 so Im hopeing to get 1000 x 10 pretty soon