Deadlifts
60 x 10
60 x 10
100 x 10
140 x 5
180 x 3
220 x 6!!!
BB Rows
60 x 10
100 x 5
120 x 7 - ouch
Hammer Grip Pulldown
50 x 10
85 x 5
100 x 10
Bicep Supersets:
BB Curl/BB Preacher Curl/DB Alternate Hammer Curl
S1: 40x15/30x10/16s x 20
S2: 40x11/25x10/16s x 20
S3: 40x9/25x10/16s x 20
Close Grip BB Curl/Reverse Curl
S1: 35x10/25x10
S1: 35x10/25x10
Cable Curls - drop sets
-can’t remember…
That same tenderness around my left Serratus Anterior is back again after pulling the bar off the rack too fast for my last set of BB Rows. Its much worse this time though, hurts like hell just to lean to the side, stand for too long and when I take deep breaths. I’m gonna try avoid heavy squats, rows and deads next week. Hopefully it heals quick 'cause things are going too well in the weight room to be taking MORE time off. On a good note, I got that 220x6 pull!
I think I’ll be replacing bb rows with chest supported rows on the days I dead. Too much strain. Live and learn…
Bench Press
Bar/20 x 20
60 x 15
80 x 8
100 x 3
110 x 2
130 x 2
130 x 2 - there was nobody around to spot me so I couldn’t rep out to failure on 130 
Incline DB Press
30s x 8
40s x 3
50s x 6
Flat DB Press
50s x 6 or 8… can’t remember
45s x 8
Close Grip Bench Press
Bar/20 x 10
60 x 10
80 x 5
100 x 10
95 x 10
80 x 10
Machine Dips
50 x 10
85 x 10
120 x 10
150 x 7
Cable Flies - 20 to 30 second rest periods
10 x 10
15 x 10
17.5 x 10
15 x 10
12 x 10
10 x 10
10 x 10
10 x 10
Took it easy on back today. Serratus is still a bit tender…
BB Rows
Bar/20 x 10
40 x 10
60 x 10
80 x 6
100 x 15
Hammer Grip Pulldown
45 x 10
85 x 10
105 x 10
Kroc Rows
65s x 10
Bicep Supersets:
BB Curl/BB Preacher Curl/DB Alternate Hammer Curl
S1: 50x13/25x10/16s x 20
S2: 50x10/25x10/16s x 20
S3: 40x10/25x10/16s x 20
Close Grip BB Curl/Reverse Curl
S1: 35x10/25x5,15x5
S2: 35x10/15x10
Cable Curls - drop sets
-can’t remember…
Eh… this was both a good and a bad day. My Tris were rockin it, but my shoulders weren’t having anything to do with me.
Bench Press
Bar/20 x 15
60 x 6
60 x 6
80 x 5
100 x 3
110 x 1
130 x 5 FINALLY!!
DB Shoulder Press
20s x 10
28s x 4
32s x 4
45s x 6 = a sad Piet… I really wanted 10.
Close Grip Bench
60 x 5
80 x 5
100 x 13
80 x 14
60 x 18
SHIPs - strip sets
Bar/20 x 15
60 x 5
S1:100 x 1 - so kak…
-80 x 3
-60 x 5
-40 x 6
-20 x 15
S2:80 x 5
-60 x 5
-40 x 5
-20 x 15
Picnic Press
28s x 5
45s x 7
45s x 3
Tri Rope Extensions - drop sets
60x15
-50x6
-40x6
-30x10
-25x12
-20x15
-15x25,5,5,5,10
That was my last regular bench for the next 8 or so weeks. Stoked I got the 5 reps! Gonna be changing my split up a tad and some of the exercises.
Current Split:
1-Legs
2-Pull
3-Push (shoulders & triceps)
4-OFF
5-Pull (with deads)
6-Push (chest & triceps)
7-OFF (sometimes bis)
New Split:
1-Legs (with squats)
2-Push
3-Pull
4-OFF
5-Legs (with deads)
6-Push
7-Pull
My workouts will also be a bit shorter so I can add in the cardio.
Ahhh taking full advantage of this rest day. Literally slept for like 12 hours and have just been lazing around since. Perfect weather for it too. Its like the perfect storm out there! Just walked past my tape measure and just had to see if switching back to the old 3/2/1 of Biceps has started making a difference yet.
Right Arm: 18.1" (+.1)
Left Arm: 18.3" (+.2)
Yup…
dude… take a look at my split on my training logs, what is your opinion oh great one?
duuudes!!! how do i create my own log !! I want 2 share some knowlage with you okes!!
Jirre someone teach this man how to use the internet!!!
[quote]Diluted56 wrote:
dude… take a look at my split on my training logs, what is your opinion oh great one?[/quote]
I couldn’t say dude, I’ve never done an upper/lower body split like that. Looks fun! Minus the abs and lunges lol. I personally would do it doggcrapp style on the lifts you don’t ratchet load on but thats just me.
hmmmm that would make it more fun, gonna do it that way, make some nose bleeding intense shiiiat! doggcrapp gonna make me crapp in my pants! oorah!
Sjoe was totally unmotivated today. Just played around with some weights.
Deadlift
60 x 10
100 x 5
100 x 5
140 x 5
BB Rows
Bar/20 x 20
Bar/20 x 20
60 x 15
80 x 15
100 x 15
Hammer Grip Pulldown
82 x 5
105 x 10
Bicep Supersets:
BB Curl/BB Preacher Curl/DB Alternate Hammer Curl
S1: 50x10/25x13/15s x 20
S2: 50x4 - though fuck it, dropped it and called it a day.
Switching to my new split on Monday. Tomorrow I will do the push day just to get an idea of where I’m at so can adjust for next week. Here is my paper version of what I’m doing in this split, but I usually always tweak it as I go so this may not stick. Let my body decide…
1-Leg Day 1
-Leg Extensions
-Leg Press
-Back Squat
-Calves
2-Push Day 1 (Heavy Day)
-Incline DB Press
-Flat DB Press
-Close Grip Bench
-DB Floor Press
-DB Shoulder Press
-SHIP
-Abs
-Cardio
3-Pull Day 1 (Heavy Day)
-BB Row
-Hammer Grip Pulldown
-Seated Cable Row
-DB Shrugs
-BB Shrugs
-Prone Trap Raise
-3/2/1 Biceps
-Abs
-Cardio
4-OFF
5-Leg Day 2
-Deadlifts
-Leg Extensions
-Hammy Curls
-Calves
6-Push Day 2 (Light Day)
-Incline DB Press SS Incline DB Flies
-Flat DB Press SS Flat DB Flies
-Close Grip Bench SS Skull Crushers
-DB Floor Press SS Rope Extensions
-DB Should Press SS Lateral Raise
-SHIP SS Front Raise
-Abs
-Cardio
7-Pull Day 2 (Light Day)
-BB Row SS Hammer Grip Pulldown
-Seated Cable Row SS Lat Pulldown
-Chest Supported Machine Row
-DB Shrugs
-BB Shrugs
-3/2/1 Biceps
-Cardio
On the light days I will use weights around my 15RM and workouts will be quite a bit shorted than the heavy days. Cardio will probably be 5 minutes steady state, 5 minutes HIIT, 5 minutes cool down. I will build my way up to 20 minutes HIIT over time. I’m way too unfit for that right now. Mondays and Fridays I will have 2 cups of oats/musli as appose to the half a cup I will have every other day.
I will throw in extra rest days when I feel I need it. After warming up my joints, pumped some blood into my muscles and finished the 1st movement of each day I will do one feel set before jumping into my working set EXCEPT FOR LEG DAYS. Just one working set per movement.
Warmups - pumped some blood into my delts and pecs through flies and other stuff. Got the joints warm.
Incline DB Press - I’ve increased the incline on these now.
25s x 8
30s x 8
40s x 4
50s x 6
Flat DB Press
50s x 7
Close Grip Bench
60 x 3
80 x 3
100 x 2
110 x 8
DB Floor Press
32s x 5
40s x 14
DB Shoulder Press
30s x 5
40s x 6
SHIP - smith machine is apparently out of order so I called it a day.
I really miss bulking! It seems like a lifetime just to add a single rep to anything! Maybe these are your average gains and I’m just impatient. Still, we don’t do this to be average!
Mediocre results are for mediocre people. This diet is fucking me over in so many ways mentally. I don’t feel social, I’ve got just enough energy for gym and I feel slow mentally.
I guess these are all typical, coming from a drop in T levels caused by the low cals.
And I haven’t even gotten to the hard part yet! I still have to add in all the cardio! I guess everyone reacts differently to these sort of things. On the 26th of June I will take the next set of progress pics. I would like to be done by the end of September so I can hold the weight for a while and then slowly start adding in more carbs and so on. I will still keep some of the cardio though so I can avoid any rebound.
My diet has changed quite a bit since I stopped posting it.
A typical day now looks like this:
1 - Morning Shake (3 scoops whey, sccop peanut butter, half cup oats, 8oz milk)
2 - Shake (3 scoops whey, 1 banana, 8oz water)
GYM
3 - PWO - Shake (3 scoops whey with water)
4 - Shake (2 scoops whey with water)
5 - Dinner (usually 2 chicken breasts with some steamed vegies)
6 - Left overs of whatever meat was left after dinner
7 - More left overs + 2 scoops whey
Pigging out tonight though! Chinese!! I need it…
dude why are u relying on ur shakes so much !!! EAT fool, they arnt meal replacements they go with meals… shake after gym and be4 u go sleep!
I know I know, Its just easier and I can’t stand eating meat all day, I’ll go nuts. Strawberry shake > dry pieces of chicken. You’re right though…
JUST “”““actually””“”" do ‘some’ CARDIO you lazy bastard = Fat drop = barry eats more things he likes = barry happy
‘’‘’‘ookkk’‘’‘jaaa’‘’'!!!|||
Leg Extensions
30 x 15
30 x 15
45 x 10
55 x 5
65 x 5
80 x 5
100 x 5
125 x 15
Leg Press
140 x 5
220 x 5
280 x 6
360 x 8
Back Squat
60 x 5
100 x 5
140 x 2
180 x 6 ATG - some masterful motivation being yelled into my ear by Wynand during this! “COME ON! YEA DEEP! YEAAA!! MOOORE!!” Rad…
Standing Calf Raise
60 x 10
80 x 10
120 x 10
165 x 15
Seated Calf Raise
3plates x 12,10,9
2plates x 15,12,10
Wynaand odendal??? if its him call him bernard 2 moro!! how low do u go on ur legpress?
seated calf raises must be heavier barry!! smash like 6-7 platess and dropset that shit!
[quote]RippedRooster wrote:
Wynaand odendal??? if its him call him bernard 2 moro!! how low do u go on ur legpress?
seated calf raises must be heavier barry!! smash like 6-7 platess and dropset that shit![/quote]
Yea Oden! I go as far down as it can, till it hits the bars at the bottom. I barely made those reps on 3 plates! Thats as heavy as I can go!! When you see my calves you will know why
hahahaha call oden bernard!! he will know its from me! this 1 venesualian (cant spell) chick thought his name was bernard for like 6 months!! so it became his name
