Arms:
Decline Close Grip Bench: 135 x 12 ; 165 x 12 ; 185 x 8 ; 195 x 5 ; 205 x 3
Straight Barbell Curl: Bar x 12 ; 65 x 12 ; 65 x 12 ; 75 x 10 ; 85 x 6
Spider Ez Bar Curls: 45 x 10 ; 45 x 10 ; 55 x 10
Decline DB SkullCrushers: (27.5lbs x 10) x 4
Incline40’ DB Curls: (32.5 x 14) x 3
Straight Bar “AWAY” Pushdown: 35 x 15 ; 42.5 x 15 ; 50 x 10 ; 57.5 x 8
Hammer Curls: (32.5 x 20) x 3 3 second slow descent
Dynamic Speed Day 55% and 1 minute rest intervals
Front Squat: (115 x 6) x 5
Overhead Press: (100 x 6) x 5
Deadlift: (205 x 6) x 5
Flat Bench: (150 x 6) x 5
Superset Circuit
(Wide Grip Pullups x 10 ; Wide Grip Dips x 12) x 4
Decline Weighted Crunches: 4 x 8
Hanging Leg Raises: 4 x 12
Chest (March 8th)
Shoulder Warm Up: Pullups: Unweighted x 15 ; 7* ; 7* Last two sets hold at top position for 2 seconds
DB Incline Press(30’): 45(WU)x8 5 second slow descent and pause at bottom; 70x6; 75x6; 80x6; 85x5 ; 90x5
DB Incline Flies: (40x10) x 3 ; 45 x 10
Flat Barbell Press: (145 x 10) x 5
Face Pulls: 30x15 ; 42.5x15 ; 42.5x15
HStrength Incline Press: (65lbsx7-10) x 3
Dips: (BWx12) x 3
March 9th - Legs
Front Squat: 135x5; 135x5; 155x5; 165x5; 175x4; 175x3; 185x2
Back Squats(low bar): (145x8) x 5
DB Romanian Deadlifts: (75lbs x 10) x 5
Decline Weighted Crunches: 4 x 10
Hanging Leg Raises: 3 x 12
Notes: Haven’t done a good job of updating my log in a while so had to input some days due to the military exercises here in Korea. I have finally gotten to the point that I am done with lean bulking as I haven’t seen much if any weight fluctuation in the past month. I have decided to be a little more lax with my diet, eat more, and lift as intense as I can. I should be able to keep up to date with my log from here in and out, been trying to switch some of my exercises around for a few weeks till I make my transition to BBB (3 month challenge) as soon as my left hip flexor fully heals. Looking forward to the next few months.
March - 10th Back
40’ Bench DB Rows: 45x10 ; 45x10 ; 45x10 ; 50x8 ; 50x8 Try to do a reverse fly with the weight, opposite of the elbow close to the body
Wide Grip Weighted Pull Ups: 35x6 ; 45x5 ; 45x5 ; 45x5 ; 55x3 ; 55x5 Last Set with Neutral Grip
T-Bar Rows w/wide tricep grip attachment: 2 plates x 12 ; 3 plates x 12 ; 3 plates + 25lbs x 10 ; 4 plates x 8 ; 4 plates + 25lbs x 5
Rack Pulls: 2 plates x 12 ; 3 plates x 10 ; 3 plates + 25lbs x 10 ; 4 plates x 9
Bent Over Barbell Rows: (185 x 8) x 4
Reverse Seated Back Lat PullDown W/wide grip attachment: 115 x 12 ; 130 x 10 ; 145 x 7
HStrength Machine Row: 2 plates x 12 ; 2 plates+25lbs x 12 ; 3 plates x 10 ; 3 plates + 25lbs x 10 Last Set done with 1 hand at a time
Been eating like a mad man: 1 pork chop, 1 veal chop, steamed mixed veggies, Salad (spinach, broccoli), 60g Whey Shake (w/150 calories of 1%milk), 1 breaded chicken cutlet, 1 serving of shrimp, 1 roast beef/with turkey sandwich, 1 serving of meat loaf, and 1 serving of white rice…I know I can’t keep eating with this due to expected fat gain, but I am going to see how it goes for the next couple of weeks and make adjustments. It does feel good to be eating everything and not paying to much to diet. I calculated roughly (difficult cause I don’t know what the caloric value of every item is) still I usually overestimate and put it around the 2700-2900 mark. Hopefully this new approach doesn’t make me fat, and I can start steadily putting on quality mass while hitting new strength PRs
March 11th - Shoulders
Shoulder Warm Up: Pullups: BWx15 ; BWx7** ; BWx7** (**2 second top contraction)
DB Shoulder Press: 45x10*5 second descent and paused at bottom ; 70lbsx6 ; (75lbsx6) x 4 ; failed at 80lbs to get them up + SS each set with light Rear Delt Raises (Really felt that pinch at 10lbs)
BB Military Press: (95lbsx8-10) x 4 ; 100lbsx8
DB Lateral Raises: (25lbs x 10-12) x 5
Face Pulls off Lat Machine: 40 x 15 ; 40 x 15 ; 50 x 12
DB W Press: 45lbsx12 ; 45lbsx12 ; 50lbsx11
March - 12 ARMS
Shoulder Warm Up: Pullups: BWx15 ; BWx8 2 Second contraction @ top
Decline BB Close Grip: 135x12 ; 185x6 ; 185x6; 185x5 ; 190x5; 135x10DropSet
Barbell Curls: Barx12 ; 65x10 ; 65x10 ; 75x8 ; 75x8
DB Decline Skullcrushers: (30lbsx8-10) x 3
Incline 40’ DB Curls: 32.5lbsx14 ; 35lbsx14 ; 37.5lbsx12 ; 25lbsx24
Straight Bar Tricep Pushdowns: 4 sets Keeping back completely straight, and pushing away rather than straight down
Hammer Curls: (32.5lbsx14-16) x 3 3 second descent
DB Spider Curls: (25lbsx20) x 2
Finally starting to put on some weight; been eating not as clean as I was and I think I had to start to actually start putting on weight. I have upped my carbs for sure, but still have a relatively clean diet consisting of non-processed foods. Been eating tuna fish/ham&turkey sandwiches more often and unfortunately my DFAC isn’t serving grilled chicken so I am having breaded chicken cutlets. Other than that probably have put on a 1lb since I started eating this way; looking forward to keeping at it.
Dynamic Day: 1 minute rest intervals & 6 sets of 6 reps
Front Squat: 125
Push Press: 115
Deadlift: 215
Bench Press: 155
5 sets of BW various grip pull-ups SS w/ 5 sets of wide dips
Weighted Decline Crunches: 4 sets
Standing Barbell Twist: 3 sets
Barbell Roll Outs: 3 sets
I felt powerful as fuck today, haven’t felt strong like this in a long time. It must be the less clean/restrictive diet, I’m eating more carbs but still trying to keep it mostly clean. Still I haven’t been pushing weight with this speed since college, looks like I’m getting some of my strength back finally. I have steadily put on weight all week, about a 1lb this week. I want to follow or see how I feel/look after about 10 to 15 weeks. And then re-evaluate from there. My front squat which would normally be excruciating felt light, deadlift flew off the floor, bench also was no problem and push press was a bit shaky at first as I have never done it but felt strong to finish. Stay tuned, expect big gains in the next 3 months.
Sunday-March 15th
Chest
Shoulder(Rotator Cuff)WU: Wide Grip Pullups: BWx15 ; Narrow(Wide) grip Pullups: Full stretch BWx7 ; BWx7 2 second contraction at top
DB Incline Press: 45lbs x 10 5 second descent/pause at bottom ; 80lbsx6 ; 85lbsx6 ; 85lbsx6 ; 85lbsx5 ; 90lbsx4 (ALL SETS SS W/ rear delt flyes)
DB Incline Flyes: (40lbsx10) x 2 ; (45lbsx10) x 2
Flat Barbell Press: (140 x 8-10) x 5
Face Pulls from Lat Machine: (40x15) x 2 ; 50x12
Weighted Dips: BW+25lbs x 12 ; BW+45lbs x 8 ; BW+70lbs x 4
HStrength Machine: (65lbs x 8-10) x 3
Chest Circuit: 37.5lbs x 10 (starting at 50’-> then 30’ → finally 0’ No Rest in between sets)
[quote]bpbob wrote:
There are no short super heros…[/quote]
wolverine is 5’3
How’s the progress coming along man? Diet alone is impressing the hell out of me.
[quote]kleinhound wrote:
How’s the progress coming along man? Diet alone is impressing the hell out of me.[/quote]
Thanks man! Appreciate it, but I have to admit I have gotten a bit more lax in my diet lately. I realized that I wasn’t gaining much, and my strength gains were slowly trickling in.
I have recently switched to upping my carbs, and just plain eating more. This isn’t saying that I do not still eat healthy, just eating a lot more. For instance; I would rarely eat anything other than chicken but recently been moving towards red meat. I have only recently been putting on weight, a 1lb in the last two weeks which was proof that I wasn’t eating enough. I am currently sitting at around 172lbs which isn’t much from my 167lbs I was 3 months ago, but I have made steady strength gains since then.
I plan on keeping this new diet up till I hit 180-185lbs watching my waist, and paying attention to the mirror. I admit I got caught up in lean bulking, and just realized I was getting lean and not actually bulking. If I feel I am putting on too much fat I will readjust. I will start logging my diet again, just been lazy about it the past few weeks. Appreciate you asking man!
I hear you man! Size is the hardest thing for me, its like a daily battle trying to get 4000 cals in
March-16
LEGS
Front Squat: Barx5(WU); 95x5(WU); 135x5; 155x5; 165x5; 175x5; 185x2; 135x5
Back Squat: (155x8) x 5 1 minute rest
DB Romanian Deadlifts: (80lbs x 8) x 5
DB Goblet Squats: (50lbs x 10) x 3
Decline Weighted Crunches: 5sets
Felt good, nothing spectacular but I have upped the reps in all my lower weight ranger for front squat. As well as upping my back squat weight by twenty pounds in a week. I equate this to the upping of calories, and my left hip flexor finally healing. Although it was tight/sore mid-way through the workout the pain has diminished. Made sure to stretch my hips, hamstrings and lower back as they were all tight when I was done.
March-17
Back
Weighted Wide Grip Pull-Ups: BW+35lbsX7; (BW+45lbsX5-6) x 3; BW+55lbsX4; BW+60lbsx6 Hammer Neutral Grip for Last Set
DB 40’ Supported Rows: (42.5lbsX10) x 5 Try to do this exercise as the opposite of a fly, really emphasize the squeeze at the end
T-Bar Rows: 2PlatesX12; 3PlatesX12; 3plates+25lbsX8; 4PlatesX8; 4Plates+25lbsX5
Bent Over Barbell Rows: 185x8 ; (195x8) x 4
HStrength Machine Row: 2PatesX12; 2Plates+25lbsX12; 3PlatesX10; 3 plates+30lbsX8 Last Set done one arm at time versus at the same time
Reverse Seated Cambered(out) Row: 115x12; 130x10; 145x10
Pull Ups: 3 sets (Wide Grip) till failure
SS w/
Decline Weighted Crunches: 3 sets
Shoulders March - 18
Shoulder Warm Up: Same as always
DB Shoulder Press@70’: 40lbs x 12 5 second descent, pause at bottom 70lbsx6; (75lbsx4-5) x 4 SS every set w/ DB rear Delt raises
BB Military Press: (95lbs x 7) x 2 ; (85lbs x 10) x 3
DB Lateral Raises: (25lbs x 18-24) x 5
Face Pulls: 40lbs x 15 ; (55lbs x 12) x 2
W Press: (45lbs x 12) x 3
Short Circuit of strict rear Delt raises and lateral raises: 2 sets
Keep up the good work in here, man!
What are your short term goals? Do you have any strength goals in the next 3-6 months?
[quote]jzy50309 wrote:
March-17
Back
Weighted Wide Grip Pull-Ups: BW+35lbsX7; (BW+45lbsX5-6) x 3; BW+55lbsX4; BW+60lbsx6 Hammer Neutral Grip for Last Set
[/quote]
Very impressive numbers man. Your meals look incredible, have you been supplementing with teh Kimchi? Lelz. Will be following!
[quote]Spidey22 wrote:
Keep up the good work in here, man!
What are your short term goals? Do you have any strength goals in the next 3-6 months?[/quote]
Appreciate it Spidey! I have to admit I don’t really have any short term goals, I love lifting and have been doing it for now 5 years consistently. I will be in Korea for 2 years, just about to come up on 5 months so I decided to get as big/strong as possible for 18 months followed by 6 month slow cut when the times comes. I don’t have anyone here to impress in Korea so I’m okay with an understandable amount of fat gain.
I would like to have my squat and deadlift get back to respectable levels of strength. I squatted 405 in college, and deadlifted 535 when I was in my junior year. I’ve been toying around with the idea of following 5/3/1 BBB – but I am not keen on the idea of not hitting the gym less than 5 times a week, and my new protocol of just eating everything has been leading to some nice size gains. It really is funny; I have been eating like an animal as of late, but actually looking just as lean and fuller/bigger. It just another lesson in making your metabolism work for you, and not against.
[quote]oscillationpt90 wrote:
[quote]jzy50309 wrote:
March-17
Back
Weighted Wide Grip Pull-Ups: BW+35lbsX7; (BW+45lbsX5-6) x 3; BW+55lbsX4; BW+60lbsx6 Hammer Neutral Grip for Last Set
[/quote]
Very impressive numbers man. Your meals look incredible, have you been supplementing with teh Kimchi? Lelz. Will be following![/quote]
Appreciate it man! Been working and eating hard as of late, my diet hasn’t been as clean as it once was. Unfortunately due to some deployment meal restrictions, and just not getting enough calories were leading to stagnation.
I still try to eat as healthy as I can, but with more volume and with some more caloric dense meals. Love me that Korean cabbage, I get it whenever its being offered.