Back Squats - Med Stance
Bar x 15
135lbs x 12
185lbs x 12
225lbs x 6
275lbs x 3
315lbs x 1
315lbs x 1
Leg Press (Plates Per Side) - Narrow Stance
4 plates x 12
5 plates x 12
6 plates x 10
6 plates x 7
5 plates x 13
Seated Calve Raises (Plates Per Side)
1 plate x 15
1 plate x 15
1 plate x 15
Standing Calve Raises (Plates Per Side) - Toes In
3 plates x 15
4 plates x 15
4 plates x 12
4 plates x 15
My hamstrings are still sore as hell from Saturday’s sumo deadlifts, so I made today more of a quad workout while Saturday’s will be more of a hamstring day. I’m finally back up to 315lbs on the squat which feels nice. It was nice and low, and I pushed the 2nd set out more easily than the first which was nice. Hopefully I can hit 405lbs again soon. Hockey was fun, I actually didn’t hurt myself which was also awesome.
Pullups
1 set of 10
1 set of 7
1 set of 6
1 set of 6
Chinups - Parallel Grip
1 set of 7
1 set of 8
1 set of 8
1 set of 7
Barbell Rows - Underhand Grip
135lbs x 18
185lbs x 12
225lbs x 12
245lbs x 12
V-Grip Pulldowns
160lbs x 12
180lbs x 12
200lbs x 12
220lbs x 6
Man, it looked easier in writing than it actually was. I’m goin back with more pullup/ chinup variations because I was ignoring it for a while. Unfortunately, I was locked out of my house after the gym and spent 2 hours waiting in the backyard until I could go inside to eat. Not fun.
Seated Dumbbell Presses
40lbs x 12
45lbs x 12
50lbs x 12
55lbs x 12
60lbs x 10
65lbs x 8
Single Arm Lateral Raises
40lbs x 10
45lbs x 8
45lbs x 8
50lbs x 7
Lateral Dumbbell Raises - Thumbs Up
30lbs x 12
35lbs x 10
35lbs x 11
Bent Over Dumbbell Raises
35lbs x 12
40lbs x 11
45lbs x 9
Rarely do my shoulders pump up, but for some reason they did today and it looked awesome. I wanted to do standing barbell presses but ALL TWO BARS were being used and I didn’t feel like delaying my workout by 20 minutes. Kinda pissed me off though, I use that for my ‘power’ lift for shoulders… Next week.
Also, I’m going to a new gym in August because mine is backrupt and probably closing. It’s junk anyways. Looking forward to a new training environment. Not looking forward to squat rack curlers.
Close Grip Bench Press
Bar x 25
135lbs x 12
185lbs x 10
205lbs x 6
225lbs x 4
225lbs x 4
225lbs x 3
Bodyweight Dips
1 set of 12
1 set of 10
1 set of 7
EZ Grip Cable Pushdowns
62.5lbs x 12
72.5lbs x 12
77.5lbs x 10
82.5lbs x 8
EZ Bar Curls
115lbs x 6
115lbs x 6
115lbs x 4
115lbs x 5
115lbs x 4
Dual Cable Curls
22.5lbs x 12
27.5lbs x 10
27.5lbs x 7
Hammer Curls
30lbs x 12
35lbs x 10
35lbs x 8
35lbs x 7
I’m slowly starting to see my arms come in to their own. They don’t look like the most amazing things out there, but I’m starting to notice a genuine thickness to them that I never had before. Still, my triceps vastly overshadow my biceps and it’s kind of annoying but at least that helps for most of my lifts. Another year of beating my arms and I should get what I want.
Sumo Deadlifts
Bar x 20
135lbs x 10
225lbs x 5
315lbs x 5
315lbs x 5
335lbs x 4
335lbs x 3
315lbs x 5
Single Leg Back Extensions
Bodyweight x 12
+25lbs x 10
+25lbs x 8
Behind The Back Smith Shrugs
315lbs x 12
365lbs x 12
405lbs x 8
425lbs x 4
315lbs x 10 (2sec rest after 5 reps)
Ugh, absolutely exhausted after this one. Just no energy left at all. Still lovin’ the sumo squats and glad to see the weight slowly moving up. Definitely going to be more patient this time around, the back still feels good with 0 issues. About damn time.
Back Squats
Barbell x 15
135lbs x 12
185lbs x 10
225lbs x 5
275lbs x 1
315lbs x 1
365lbs x 1
Leg Press
4 plates x 15
5 plates x 12
6 plates x 10
6 plates x 9
Iso-Dynamic Leg Extensions
3 sets of 6 @ 130lbs
12, 9, 7, 5, 3, 1 seconds
Standing Calve Raises
3 plates x 15
4 plates x 12
4 plates x 9
4 plates x 8
Had a horrible start today, I was tired and didn’t feel like doing anything. Randomly I got hit with a burst of energy and everything changed instantly. Anywho, 365lbs was my heaviest squat in a long time and even though it wasn’t my best I was glad to get up there again.
Wide Grip Pullups
1 set of 10
1 set of 9
2 sets of 6
1 set of 4
Reverse Grip Barbell Rows
135lbs x 20
225lbs x 8
275lbs x 6
315lbs x 4
315lbs x 3
V-Grip Pulldowns
160lbs x 12
180lbs x 12
200lbs x 10
220lbs x 5
Overhand Cable Rows
120lbs x 12
140lbs x 12
160lbs x 12
Workin on going heavy with the rows again, happily I didn’t even touch my belt today. A new goal is to do as many lifts as possible without that help and to build up better core strength while doing so.
Clean & Jerks
135lbs x 4
135lbs x 4
155lbs x 4
155lbs x 4
155lbs x 3
Alternating Dumbbell Snatches
65lbs x 10
70lbs x 8
70lbs x 6
Single Arm Lateral Dumbbell Raises
40lbs x 10
45lbs x 10
50lbs x 8
Thumbs Up Lateral Raises
25lbs x 12
30lbs x 12
30lbs x 9
Cable Rope Face Pulls
50lbs x 15
60lbs x 15
70lbs x 12
70lbs x 12
Felt like trying something different today, hadn’t done clean & jerks for a long time and didn’t feel like doing one rep sets. I never would have thought 4 reps could be so difficult. Followed by the dumbbell snatches, I’m just completely exhausted right now. Had the heart pumping though, felt great!
Close Grip Bench Press
Bar x 25
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 4
245lbs x 3 (last spotted)
225lbs x 5 (last spotted)
Cable Rope Pushdowns
62.5lbs x 12
62.5lbs x 12
67.5lbs x 11
72.5lbs x 8
Alternating Dumbbell Curls
35lbs x 20
40lbs x 20
45lbs x 20
50lbs x 16
55lbs x 8
Dual Cable Curls
22.5lbs x 12
22.5lbs x 12
27.5lbs x 9
27.5lbs x 7
Hammer Curls
30lbs x 12
35lbs x 12
35lbs x 9
35lbs x 5
Arms are still slowly but surely coming in, it’s a pain in the ass but I make sure to train them with the utmost intensity. I hate having arms too small for my body, and it WILL change.
Are your profile stats current? Looks like you have been at it for around a year, what would you say the split on your gains are (Muscle / Fat)? You have any photos of your progress. I am 6’4" at 240 12% right now, sounds like we are built the same… I am about to start a bulk, you have any lessons learned for me?
Are your profile stats current? Looks like you have been at it for around a year, what would you say the split on your gains are (Muscle / Fat)? You have any photos of your progress. I am 6’4" at 240 12% right now, sounds like we are built the same… I am about to start a bulk, you have any lessons learned for me?
Thanks and keep up the good work.[/quote]
I didn’t keep up a solid weight gain program for a while, I cut down before my birthday a bit when I got sick and had other issues. I’m still trying to regain my strength from that, I don’t know what’s going on but I can’t get back to where it was. Pretty sure it’s all in my head though. I’m soft right now though, been eating lousy with all the birthdays around me. So much cake, somehow i’m actually leaner during the winter than I am in summer.
As for lessons, I really don’t have any to give you. I’m still busy trying to figure myself out. For myself I found most of my progress came when I lifted balls out as heavy as I could and ate like a machine. I didn’t have a specific diet, I had a high protein, high fat, high carb diet… But hey, I made a wack of progress and put up some lifts I never thought I’d get to.
As for similar build, you kill me in the arms department
Back Squats
Bar x 20
135lbs x 12
225lbs x 6
275lbs x 4
315lbs x 1
365lbs x 1
315lbs x 1
Leg Press
4 plates x 15
5 plates x 12
6 plates x 12
7 plates x 6
Iso-Dynamic Leg Extensions
1 set of 6 @ 145lbs
2 sets of 6 @ 160lbs
12, 9, 7, 5, 3, 1 second holds
Standing Calve Raises
3 plates x 15
4 plates x 12
4 plates x 12
4 plates x 9
4 plates x 10
Okay, so the last two days I didn’t even get to go to the gym. I wasn’t aware that it closed at 3pm on Saturday and Sunday, probably because of the long weekend. Whatever, Friday is my last day there and hopefully I can scrape up $350 for a new gym membership.
As for today, I woke up at 1:15pm, was at the gym by 1:45pm and out of there by 3pm all after going to bed at 7am. Trooper.
Decided to go with legs, felt good. Still happy with my leg power coming back all while having improved form and going lower on my squats than I ever used to. Rattler is coming back with a punch!
Overhand Barbell Rows
135lbs x 20
185lbs x 12
225lbs x 12
275lbs x 4
275lbs x 4
V-Grip Pulldowns
160lbs x 12
180lbs x 12
200lbs x 7
Alternating Cable Rows
85lbs x 20
100lbs x 20
100lbs x 20
120lbs x 20
Dumbbell Rows
90lbs x 12
90lbs x 12
90lbs x 11
I’m not sure if the stickers on the dual-cable row are actually right. There’s no way I’m easily able to do 120lb rows 10 times per side. Still trying to keep the workouts hard and fast, keep the heart rate up and the sweat pouring. Feels better when I’m done too.
Clean & Jerks
135lbs x 4
135lbs x 4
155lbs x 3
165lbs x 2
175lbs x 2
Seated Dumbbell Press
65lbs x 12
65lbs x 10
65lbs x 10
65lbs x 8
Lateral Dumbbell Raises - Thumbs Up
30lbs x 12
30lbs x 12
30lbs x 10
Lateral Dumbbell Raises
30lbs x 10
30lbs x 9
30lbs x 8
Cable Rope Face Pulls
60lbs x 12
80lbs x 12
100lbs x 12
So, that was my last workout at my gym. I dunno if they’ll let me in tomorrow, officially it ends tomorrow, so I’m not sure if that means I can go in or not. If they don’t let me in, I’m screwed for a bit and I’ll have to be innovative at home, which means lots of pushups, core work and whatever else I can think of with my up to 30lb dumbbells.
Back Squats
Bar x 20
135lbs x 12
225lbs x 8
275lbs x 3
315lbs x 1
315lbs x 1
315lbs x 1
Leg Press (plates per side)
3 plates x 12
4 plates x 12
5 plates x 9
5 plates x 8
Leg Extensions
150lbs x 10
150lbs x 8
150lbs x 7
Seated Calve Raises (plates per side)
1 plate x 12
1 plate + 25 x 8
1 plate + 25 x 7
Standing Calve Raise Machine
360lbs x 12
400lbs x 10
400lbs x 9
I’m back! I so know you guys missed me.
So I found a new gym, it’s a 20min drive in rush hour traffic which kind of sucks but it’s EXACTLY what I’m looking for. It’s med sized warehouse style gym, really simple. It’s got nothing special, and that’s what I love about it. As soon as I walked in there, I KNEW it was what I wanted.
So after I did my workout I payed a full year up front, $330(Can), that’s about the same I payed last year for the shit gym I was at.
To the workout, the legs are toast, the squats felt amazing, can’t walk, can’t wait until tomorrow.
Barbell Bench Press
Bar x 25
135lbs x 12
185lbs x 6
225lbs x 4
225lbs x 4
Dumbbell Bench Press
65lbs x 12
75lbs x 10
80lbs x 9
Incline Dumbbell Press
60lbs x 10
60lbs x 9
60lbs x 9
Cable Flies
50lbs x 10
50lbs x 9
50lbs x 8
Cable Rope Pushdowns
60lbs x 12
70lbs x 8
70lbs x 7
Single Arm Rope Pushdowns
20lbs x 12
20lbs x 10
20lbs x 9
Wow, seems like the chest suffered in the near two weeks without a gym. It won’t take long to get back, been eating good too! A lot leaner foods, lower carbs, increased protein. Should give me good results. Still lovin’ the new gym, some broken equipment but it can still be worked with by using a bit of imagination.
Seated Barbell Presses
45lbs x 15
45lbs x 15
95lbs x 10
115lbs x 8
135lbs x 5
145lbs x 5
145lbs x 3
Seated Dumbbell Presses
55lbs x 10
55lbs x 10
55lbs x 10
Single Arm Lateral Raises
35lbs x 12
45lbs x 10
50lbs x 8
Thumbs Up Lateral Raises
25lbs x 12
25lbs x 12
25lbs x 9
Behind The Back Smith Shrugs
315lbs x 12
365lbs x 6
365lbs x 6
365lbs x 5
Shoulders are sore as hell from Wednesday, couldn’t lift as much as I felt I could today. I’m far more sore than I usually am, but I think that was the time I had off between gyms. Next week should be a lot better.
