Slowly but Surely

Training Training Logs
214

Arms

Close-grip bench - 135x15, 185x6, 225x3, 275x5

Rope Pushdowns - 20x12, 40x6, 60x12 (Up 10 pounds, down 2 reps) then a drop set

BB Curl - 45x15, 95x6, 145x7 (Up 1 rep)

Hammer Curl - 45x8, 65x14

Preacher machine drop set

215

Next 2 weeks I’ll be back at my regular gym, so a lot of stuff will be different.

Chest/Tris

Decline Bench - 135x18, 185x8, 225x4, 275x1, 315x3!, 275x10!

Incline DB Press - 50x10, 75x5, 100x7

Fly Machine - 130x15, 220x6, 305x8

V-Pushdowns - 25x15, 50x8, 72.5x5, 95x14, Then a drop set.

Didn’t wanna do much else for tri’s, my wrist was starting to act up. Overall very good day though.

216

Back - forgot my logbook so I just remember the big sets

Rack pulls - 585x1 (Sheeeit. Thinkin about switching back to deadlifts for a bit)

Seated Row - 240x10

Pulldowns - 180x10

DB Curl - 55x10

Pinwheel curls - 85x11 (nice)

Then preacher machine drop set

217

Shoulders

DB Shoulder Press - 30x15, 50x8, 70x4, 90x3

Lateral Raise Machine - 80x12, 125x5, 170x15

Reverse Fly Machine - 70x12, 100x5, 130x16

Front Raises - 20x10, 30x5, 40x15

218

Ah I see you got some DB press going on, nice.
Man I havent updated my log for like a week, been busy with the season and all.

219

[quote]Papa Nick wrote:
Ah I see you got some DB press going on, nice.
Man I havent updated my log for like a week, been busy with the season and all.[/quote]

I noticed, was wondering where you’d been. And yeah I do like the dumbell stuff, just can’t at the other place because the dumbells only go up to 75’s.

220

Arms

Close Grip Bench - 135x14, 185x6, 225x2, 275x1, 315x1 (Almost 2! Spotter juuust had to touch it), 275x5

Pushdowns - 50x15, 72.5x8, 105x12, then drop set

Preacher machine - 50x15, 110x8, 155x10, 140x8, 125x7, 110x7, 95x7, 80x8

221

[quote]Gmoore17 wrote:
Arms

Close Grip Bench - 135x14, 185x6, 225x2, 275x1, 315x1 (Almost 2! Spotter juuust had to touch it), 275x5

Pushdowns - 50x15, 72.5x8, 105x12, then drop set

Preacher machine - 50x15, 110x8, 155x10, 140x8, 125x7, 110x7, 95x7, 80x8[/quote]

awwwww yeah! nice benching. what’s next? 315x5??

222

[quote]grettiron wrote:

[quote]Gmoore17 wrote:
Arms

Close Grip Bench - 135x14, 185x6, 225x2, 275x1, 315x1 (Almost 2! Spotter juuust had to touch it), 275x5

Pushdowns - 50x15, 72.5x8, 105x12, then drop set

Preacher machine - 50x15, 110x8, 155x10, 140x8, 125x7, 110x7, 95x7, 80x8[/quote]

awwwww yeah! nice benching. what’s next? 315x5??[/quote]

Thanks man, I was pretty stoked. And yeah sure, I’ll do that next time :wink:

223

Chest/Tris

Decline Bench - 135x18, 225x6, 275x2, 335x1! (2 but spotter touched it on second), 285x8

Incline DB - 50x10, 75x5, 100x7

Low to high cable flys

Overhead extensions with rope - 35x15, 50x8, 65x10

V-Pushdowns - 42.5x15, 72.5x8, 105x12, then a drop set

224

Back/Bis

Deadlifts - 135x12, 225x6, 315x3, 405x1, 455x0, put straps on, 455x1, 405x5. This went well, but I’m not sure if I wanna switch back to these or stay with rack pulls for a while longer.

Seated Row - 85x12, 160x5, 240x12

Pulldowns - 120x8, 200x8

Pinwheel Curls - 50x12, 70x5, 90x10

Preacher Machine stuff

225

2 things.

  1. 335 on bench is insane! if you are thinking about cutting before feb now Im gonna go on strike.
  2. You picked a good day to start deads and make me feel like an pansy.
226

[quote]Papa Nick wrote:
2 things.

  1. 335 on bench is insane! if you are thinking about cutting before feb now Im gonna go on strike.

  2. You picked a good day to start deads and make me feel like an pansy.[/quote]

  3. haha thanks man, I appreciate it, but decline bench is easier than regular… and not gonna lie, I am totally not into this bulk anymore, cutting is all I want to do, it may happen real soon.

  4. Don’t really have a #2, thanks though lol I like deads.

227

you got a plan for ur cut?
I am thinking another 4 day split for me.

Day1, Heavy chest shoulder tri
Day2, complexes and sprints
Day3, heavy legs back bis
Day4, complexes and sprints

228

I was thinking, at least for the first bit, leave everything the same and just change my diet around, lower carbs, no more junk stuff. I should be able to lose a fair bit this way because I’ve been eating so much for the past months. Then once my fat loss slows down I’ll throw in some cardio.

229

Last year (Thursday) - Shoulders

DB Shoulder Press - 30x16, 50x8, 70x4, 90x3, 75x8

Machine Lateral Raises - 65x12, 125x6, 190x12

Reverse Fly Machine - 80x10, 100x5, 120x11

230

Arms

Close-Grip Bench - 135x14, 185x6, 225x2, 275x1, 325x1(!!! awesome), 275x no idea (7 but spotter had hands on it the whole time)

Then a bunch of rope pushdowns, and then the preacher curl machine.

Also, measured my arms at 16.75", about 15 minutes after this workout.

231

Yesterday, started cutting. End weight of this bulk was 210.

232

Chest/Tris

Decline Bench - 135x18, 185x8, 225x3, 275x8 (definitely weaker at bench things at this weight room, weird)

Incline Hammer Strength - 140x10, 230x5, 320x10 (up 2 reps)

Low-Incline Flys - 30x12, 30x12 (I really hate dumbbell flys, they just do not feel good on my shoulders, I think I’ll just keep doing them light at the end, get some blood into my chest)

Rope Extensions - 40x12, 50x8, 60x12

Rope Pushdowns - 40x12, 50x10, then a drop set

233

[quote]Gmoore17 wrote:
Yesterday, started cutting. End weight of this bulk was 210.[/quote]

Good luck on the cut. Any specific diet your following?