I try to measure the widest part, which if I stand straight up with my hands at my side, is right about where my fingers end up. And thanks man, I’m pretty stoked, last time I was 197 pounds my arms were only 15.5" so I’m definitely happy with 16" at 190.
Chest/Ham/Sol
Bench Press - 135x14, 185x6, 225x2, 275x1, 315x1 (OHYEAH),225x11
Incline Bench - 135x5, 205x9 (+1 rep)
Skipped flys cause of all the benching
Hamstring Curl - 50x12, 130x5, 190x6
Seated Calf - 90x8, 160x14 (+2 reps)
Pretty damn pumped that I benched 315. Next up, 315 for reps?
Man you are on a freaking roll!
Very nice milestone to have accomplished
Thanks man, definitely happy with the 3 plates/side milestone.
Also, forgot to mention, weight: 191 (+1 pound)
Back Width/Bis
HS Pulldowns - 90x14, 180x6, 330x6 (+10 pounds, -1 rep), 270x13 (+1 rep)
Neutral Grip Pulldowns - 120x7, 200x12 (+2 reps)
Cable Pullovers still weren’t feeling good on my elbow, so I stopped
Preacher Machine - 80x12, 140x5, 200x8
Hammer Curls - 20x10, 40x5, 60x8 (+5 pounds, -4 reps)
Shoulders/Tris
DB Shoulder Press - 40’s x 12, 60x5, 80x8 (+5 pounds, -2 reps)
Lateral Raise Machine - 75x12, 135x5, 195x12 (+1 rep)
Harder Reverse Fly Machine - 80x8, 140x10 (+20 pounds, -4 reps)
Reverse Grip Bench Press - 115x12, 135x6, 205x11 (+2 reps)
V-Pushdowns - 35x15, 65x5, 95x16 (+1 rep)
Legs
Leg Press - 270x12, 450x5, 650x8 (+10 pounds, +1 rep), 560x20 (+10 pounds)
Leg Extension - 70x10, 150x5, 230x12 (+1 rep)
Standing Calf - 80x12, 160x5, 240x10
Then abs
Back Thickness
Rack Pulls - 135x15, 225x8, 315x5, 435x2, 525x6 (+3 reps, awesome)
Seated Row - 120x8, 200x12 (Figured now that I’m DB rowing the 100’s for 20, need to switch er up)
Smith Shrug - 135x12, 225x5, 315x15 (+3 reps, used straps, going to keep doing that)
Chest/ham/sol
Got to the gym at 430, and it closed at 5 because of the holiday.
Bench Press - 135x12, 185x5, 255x8
Incline Bench - 135x6, 205x9
Hamstring Curl - 50x12, 130x6, 190x6
Skipped seated calf cause my ank is killing me today, and I was out of time anyway.
All the weights felt heavy today. I’m not sure, but it may have something to do with me getting far too drunk each of the past 3 nights. Back to school starting this week though, so really, I had no choice.
Hmm, sounds about right.
But once college is over those opportunities become few and far between, so enjoy.
Back Width/Bis
HS Pulldowns - 90x14, 180x7, 330x7 (+1 rep), 270x14 (+1 rep)
Neutral-Grip Pulldowns - 120x7, 220x7 (+20 pounds, -5 reps)
Preacher Machine - 80x12, 140x5, 200x9 (+1 rep)
Hammer Curls - 20x10, 40x5, 60x10 (+2 reps)
And some grip stuff.
And yeah Nick I agree, while I do generally try to avoid drinking when I’m lifting the next day, or too often, I’m not about to totally quit drinking my last year of University.
Shoulders/Tris
DB Shoulder Press - 40’s x 12, 60x5, 80x8
Lateral Raise Machine - 80x12, 140x5, 200x12 (+5 pounds)
Reverse Fly - 70x12, 115x5, 175x11 (+1 rep)
Reverse Grip Bench Press - 135x10, 185x4, 225x8 (+20 pounds, -3 reps)
Different V-Pushdowns - 40x10, 70x5, 100x7
Legs
Leg Press - 270x12, 450x5, 660x7 (+10 pounds, -1 rep), WM- 570x20 (+10 pounds)
Leg Extension - 70x10, 150x5, 230x14 (+2 reps)
Then some abs
No calves again today, ankle is still messy
Back Thickness
Rack Pulls - 135x15, 225x8, 315x5, 455x1, 545x1! (+20 pounds, -5 reps), 455x12 (+1 rep)
Seated Row - 120x8, 220x7 (+20 pounds, -5 reps)
Smith Shrug - 135x12, 225x5, 335x15 (+20 pounds) Definitely liking straps for these.
Back to school, I’m switching it to 5 days/week instead of 6 because I am just going to be ridiculously busy, but I think I can make it tuesday-saturday. My split will be
Chest/Bis
Shoulders/Tris
Legs
Back
Arms
I’ve kept doing arms twice/week because they’re finally growing on that. Basically just put both back days together, and moved bis over to chest.
Looks like a good plan to me.
Chest/Bis
Bench Press - 135x14, 185x6, 225x2, 265x7 (+10 pounds, -1 rep)
Incline Bench - 135x8, 205x9
Cable Flys - 20x10, 35x14
Preacher Machine - 80x12, 140x5, 200x9. May switch these out, having a lot of trouble progressing on them much at all.
Hammer Curls - 20x10, 40x5, 60x12 (+2 reps)
Edit: and Weight: 192.5 (+1.5 pounds)
Weights keeps climbing, good work.
How did you like the chest/bi day?
Thanks man, I appreciate it.
And I like it, only thing I don’t like about this 5 day split is not having 2 back days split up, but I feel like as long as I take my time with the one day, I’ll be able to do pretty much just as well.
Shoulders/Tris - Have to start working out Wednesdays at my school weight room so some stuff had to be different
DB Shoulder Press - 35’s x 14, 60x5, 80x9 (+1 rep)
Lateral Raises - 20’s x 7, 35’s x 10
Reverse Fly Machine - 85x11, 130x10
Reverse Grip Bench PRess - 135x12, 185x5, 225x8
V-Pushdowns - 50x15, 100x8, 150 (max) x 25. Hmm, what a stupid machine.