Back/rear delts
CG Pulldowns - 150x11(+1 rep)
Smith Rows - 225x9
st bar Cable row - 130x9
machine rear delt - 105x10
db rear delt - 30x13(+1 rep)
deadlifts - 265x8(+2 reps)
so basically…these 4 days are not going to change for a long time…I picked every exercise for a reason, and I think they are the best exercises I can do with what I have availible…
Chest/Biceps
Bench Press - 185x10(+1 rep)
HS Decline - 230x9(+10lbs minus 1 rep)
Cable Fly - 65x9(+5lbs minus 1 rep)
HS Preacher Curl - 95x9(+1 rep)
Seated DB Alt. Curl - 45x6(+5lbs minus 4 reps)
Rope Hammer Curl - 120x10(+10lbs minus 2 reps)
Grinding…
Quads/Hams/Calves
Leg ext - 140x15(+10lbs)
leg press - 515x15(+20lbs and +3 reps)
squat - 195x10(+10lbs)
Lying Leg Curl - 170x12(+1 rep)
RDL - I forgot to do this, fuck
one leg curl - 40x6(+10lbs minus 6 reps)
Standing Calve - 200x10
seated calve - 90x9(+1 rep)
i weigh 188lbs now…up 8 lbs since july 10th…my waist measures the same, so i know i made quality gains…
I feel like in the past I tried to put size on too quick and ultimately got discouraged when i got fat, but I now realize with my genetics that it’s just unecessarry for me to eat a lot…I gain weight easily so whats the point…
Shoulders/Triceps
RC - 10x12
serratus - 40x10
HS Press - 150x9
laterals - 30x8, drop 25x4
cable laterals btb - 20x10
db shrugs - 100x11(+1 rep)
weighted dips - 25x9
rope extension - 90x16(+10lbs minus 4 reps)
1 arm rev pushdown - 35x12(+1 rep)
i tried dips this week, but I’m switching out dips for smith close grips next week since I feel like i could achieve the same results but more safely…dips just don’t feel good to me…plus, im training with my brother who weighs 270 so thats really ahrd on his shoulders…
Back/Rear delts
1 arm rope row - 90x11
cg pulldown - 150x12(+1 rep)
smith row - 225x9
cable row - 130x9
machine rear delt - 105x10
db rear delt - 30x13
deadlifts - 275x7(+10lbs minus 1 rep)
i added 1 exercise…1 arm rope rows…It’s to prexhaust the lower lats…I do it on a cable station kneeling on one knee using one hand for support and pulling into my lower lat hard and holding the contraction for a split second or so…
i haven’t posted my training this week, but i have been training and recording…
Shoulders/triceps
rotator cuff - 10x12
HS Press - 150x10(+1 rep)
seated laterals - 30x9(+1 rep)
cable laterals behind the back - 20x11(+1 rep)
db shrugs - 100x10
smith CG bench press - 185x12
rope extensions - 100x15(+10lbs minus 1 rep)
1 arm rev pushdown - 40x12(+5lbs)
measurements for august(all unpumped)…
arms - 14.5" (0)
chest - 43" (+1")
waist - 34" (0)
Legs - 23.5"(+.5")
calves - 15" (0)
i’m also adding in stomach now, measuring at the biggest part of my stomach because I think it gives a more accurate measure of my body composition…
stomach - 36"
back/rear delts
1 arm rope row - 90x12(+1 rep)
cg pulldown - 165x8(+15lbs minus 4 reps)
smith rows - 225x12(+3 reps)
cable row - 130x10(+1 rep)
machine rear delt - 105x11(+1 rep)
db rear delt - 30x15(+2 reps)
yates deadlifts - 275x7
i weighed 189 this morning…
chest/biceps
incline bench - 165x8(+10lbs)
HS decline - 240x10 (+10lbs minus 1 rep)
Cably Fly - 70x8 (+5lbs minus 2 reps)
HS Preacher curl - 95x8
seated db alt. curl - 45x5
rope hammer curl - 130x8(+10lbs minus 2 reps)
quads/hmstrings/calves
leg ext - 180x15(+20lb)
Back Squat - 225x20(+20lbs plus 12 reps)
leg press - 585x6(+40lbs minus 4 reps)
RDL - 205x9(+10lbs minus 3 reps)
hamstring curl - 180x8
standing calve - 200x10
seated calve - 90x10
I felt good today, so i did 20 hahaha…
i weighed 191lbs this morning…all is working as planned…
Shoulders/Triceps
HS shoulder press - 160x8(+5lbs minus 2 reps)
Seated db laterals - 30x11(+3 reps)
cable laterals btb - 20x11(+1 rep)
DB shrugs - 100x11(+1 rep)
Smith CGBP - 205x8(+20lbs minus 4 reps)
1 arm rope ext - 55x8
rev 1 arm pushdown - 45x8(+5lbs minus 4 reps)
I was channeling my inner flex wheeler when i did the 1 arm rope ext lol…
back/rear delts
Rope pullovers - 40x10
weighted chin ups - 10x9
deadlifts - 295x7( 20lbs)
machine row - 90x14
rear delt machine - 105x11
db rear delts - 35x8( 5lbs minus 7 reps)
trying to turn these baby lats into monster lats…
Chest/Biceps
Incline Bench - 175x6(+5lbs minus 2 reps)
HS decline - 250x10(+10lbs)
Cable fly - 70x10(+2 reps)
HS preacher curl - 95x8
seated alt. db curl - 45x7(+1 rep)
1 arm rope hammer curl - 65x7
I’m going to start testing some periworkout protocols soon…I’ve been reading a lot of info in the nutrtion forum, so I’m interested…
that picture just reminds me of just how badly i need to gain 100lbs…
quads/hamstrings/calves
leg ext - 200x12(+20lbs minus 3 reps)
squat - 245x8(+20lbs minus 12 reps)
leg press - 585x8(+2 reps)
RDL - 205x10(+1 rep)
hamstring curl - 180x8
standing calve - 200x11
seated calve - 90x9
the periworkout drink i used today worked extremley well…I usually feel very sick during leg training as my quads fill with so much blood that it makes me nauseated…However, I felt much better drinking the carbs during training…
this is what i ate after 1 hr or so pwo…
bodybuilding pie…not exactly a shepard’s pie as i used ground beef rather than lamb but still very good :)…
Delts/Triceps
HS Press - 160x8(+10lbs) i overstated this amount by 10lbs for the last 3 sessions…so this is a pr
Seated Laterals - 30x11
Cable laterals - 20x10
DB Shrugs - 100x11
CGBP - 205x4
1 arm rope extension - 55x12(+4 reps)
1 arm Reverse Pushdowns - 45x9(+1 rep)
I bought some new straps from APT…they work great
Back/rear delts
rope pullovers - 40x12(+2 reps)
weighted chin ups - 25x6(+15 lbs minus 3 reps)
deadlifts - 315x5(+20lbs minus 2 reps)
Machine row - 105x12(+15lbs minus 2 reps)
machine rear delt - 105x11
db rear delts - 35x10(+2 reps)
well i haven’t been posting…but i’ve been training as always…
i weighed 193 today…so still gaining…
rope Pullovers - 40x20
weighted Chin ups - 25x7( 1 rep)
Deadlifts - 315x8( 3 reps)
Machine row - 120x11( 15lbs)
Rear delt Machine - 105x11
Db rear delts - 35x10
I could have done more on deadlifts, but I didn’t feel the need to do it…I’m actally going to use 315 again next week…then push forward after that…Sometimes you just need to follow your instincts…
Legs
Squats - 275x8
Leg Press - 6 plates per side x 20
RDL - 225x10
Hamstring curls - 180x10
Standing calves - 212x11
seated calve - 90x12
getting back to where i was before my injuries…
Delts/Triceps
seated Db Press - 70x7
seated laterals - 30x11
cable laterals btb - 20x11
db shrugs - 100x12
smith CGBP - 235x8
ez bar ext - 75x14
rope pushdowns(lat pulldown pulley) - 40x20
