Slowly but Surely

Training Training Logs
148

Back Thickness

Rack Pulls - 135x14, 225x6, 315x5, 475x2, 565x0 (ahhh so close, got it most of the way… and I know if I can get 1 I can probably get 3+), 495x8

Seated Row - 120x8, 220x14 (+1 rep, may lower the weight on this though, I’m cheating)

BB Shrug - 135x12, 225x5, 315x15 (+1 rep)

Back Width/Bis

Wide-Grip Pulldowns - 70x12, 135x5, 190x10 (+1 rep)

Close-grip HS Pulldowns - 90x10, 200x12 (+2 reps)

Pullovers - 35x10, 50x12 (+5 pounds, -8 reps lol)

Preacher Curl - 35x10, 70x5, 110x9 (+1 rep)

Hammer Curls - 20x12, 65x14 (+1 rep)

And weight: 201 (+2.5 pounds again!) Will probably post some progress pics soon, who knows.

149

Yesterday - Shoulders

HS Shoulder press - 90x12, 160x4, 220x6 ( 10 pounds, -4 reps)

Lateral Raises - 15x10, 25x5, 35x16 ( 1 rep)

Reverse Flys - 15x8, 25x15( 1 rep)

Front Raises - 15x12, 25x5, 35x13

150

Progress update!

From 4 months ago:

Weight 178–>201

Arms 15 (pumped, and generous) → 16 cold. I consider this as at least 1.5" increase.

Waist - 32–>35

Calf 15.5–>16.5

Leg 24.5–>27 (But I measure this a bit differently now, probably not quite that big of a change really)

New pictures coming up!

157

My opinion: I’ve obviously added some fat, but also I think there’s a fair amount more muscle now too. Confident I can hit at least 210 before I think about leaning out a little bit for summer. I’d say best improvements in my lats and arms, which is what I want.

158

I like your step ladder.

159

Oh yeah… you also look much improved too, espesh in the arms and back I find. Not too much chub added either. I compared the before and afters and can see a difference for sure.

Good work, brotha.

160

Thanks man, I appreciate the comment

161

Yesterday - Arms

Elbow was still feeling a bit ‘off’ from when I tweaked it Monday so I just did some light closegrip and pushdowns for tris, then:

BB Curl - 45x15, 95x5, 135x9 (+1 rep)

Pinwheels - 20x10, 45x5, 75x9 (+10 pounds, -6 reps) These sure were ugly.

Then today squats - 315x4 (+1 rep). Form was better than last week too.

162

I like the update pics.
Yea arms and back are definitely bigger.
Good progress you should be proud.

163

[quote]Papa Nick wrote:
I like the update pics.
Yea arms and back are definitely bigger.
Good progress you should be proud.[/quote]

Thanks a lot man, I am pretty happy with the progress.

164

Nice work man. Your shoulders and traps are thick

165

[quote]whup wrote:
Nice work man. Your shoulders and traps are thick[/quote]

Thanks man, I’m glad it’s showing in my traps, every time after back thickness day they are destroyed for a few days lol

166

Chest/Tris

Bench - 135x14, 185x6, 225x2, 275x4 ( 10 pounds, -2 reps)

HS Incline - 180x8, 270x4, 340x6 ( 1 rep)

Low-Incline Flys - 25x10, 45x12 ( 2 reps)

Dips - BW x 10, BW x 8, BW 45 x 12 (Expect these to go up quick, but gym only has dumbbells up to 75’s)

Pushdowns - 30x12, 50x10, 70x13

167

Back Thickness

Rack Pulls - 135x12, 225x6, 315x5, 455x2, 545x5

Seated Row - 100x10, 200x14 (Much better form)

BB Shrug - 135x12, 225x6, 335x12 ( 20 pounds, -3 reps)

And some Grip stuff

Back Width/Bis

Pulldowns - 90x12, 130x6, 190x11 ( 1 rep)

HS Close-Grip Pulldowns - 170x6, 220x10 ( 20 pounds, -2 reps)

Preacher Machine - 50x10, 75x5, 110x10 ( 1 rep)

Hammer Curls - 20x12, 45x5, 65x14

And weight: 201.5 ( 0.5)

168

Shoulders

HS Shoulder Press - 90x12, 140x6, 220x7 ( 1 rep)

Lateral Raises - 20x10, 30x5, 40x10 ( 5 pounds, -6 reps)

Reverse Flys - 15x10, 25x15

Front Raises - 20x8, 30x5, 40x9 ( 5 pounds, -4 reps)

169

[quote]Gmoore17 wrote:
Back Thickness

Rack Pulls - 135x12, 225x6, 315x5, 455x2, 545x5

Seated Row - 100x10, 200x14 (Much better form)

BB Shrug - 135x12, 225x6, 335x12 ( 20 pounds, -3 reps)

And some Grip stuff

Back Width/Bis

Pulldowns - 90x12, 130x6, 190x11 ( 1 rep)

HS Close-Grip Pulldowns - 170x6, 220x10 ( 20 pounds, -2 reps)

Preacher Machine - 50x10, 75x5, 110x10 ( 1 rep)

Hammer Curls - 20x12, 45x5, 65x14

And weight: 201.5 ( 0.5)[/quote]

Strong rack pulls. Where do you start the pull and what are you doing for grip work?

170

Thanks man. I start the pull right around mid-knee.

The grip work is just a machine at the gym, you add weight and squeeze two little bars together.

171

Arms

CGBP - 135x12, 185x6, 225x2, 245x8 ( 2 reps)

Pushdowns - 40x12, 60x5, 80x9 ( 10 pounds, -4 reps)

BB Curl - 45x15, 95x6, 135x9

Pinwheel Curls - 25x12, 50x5, 75x10 ( 1 rep)

172

Squats 315x5 (+1 rep)

173

Chest/Tris

Bench press - 135x14, 185x6, 225x2, 245x10 ( 1 rep from last time I did this weight)

Incline HS - 180x8, 270x3, 340x5 (This won’t move, I think I need to go lighter)

Low-Incline Fly’s - 25x12, 50x8 ( 5 pounds, -4 reps)

Dips - BW x 10, BW x 6, BW 65 x 9 ( 20 pounds, -3 reps)

Pushdowns - 40x12, 60x5, 80x11 ( 2 reps)

Good day.