progress/training log

[insaiyan93]

Looking great! You've been putting so much work and it shows.
Keep at it!
Btw, we have similar taste in decoration
View attachment 42356

thank ya kindly, D! Its comin along slowly but surely hahah.

Oh goodness, wish i could take credit, but i certainly have no interior decorating skills, someone else picked those out hahah

 

[insaiyan93]

Did back and bi's today

1.wide lat pulls
1x10 180lb drop to 140lb x 10
2x5 200lb drop to 160lb x 6
2x8 180lb drop to 140lb x 8

2.straight arm lat push downs
1x8 65lb
3x8 57.5lb

3.seated low cable rows
1x10 180lb
1x6 220lb
1x8 200lb
1x10 180lb

4.shrugs with lunge machine
1x15 2 plates per side
1x12 3 plates
1x12 4 plates
2x10 5 plates
1x12 4 plates
1x12 3 plates

5.deadlifts
1x10 225lb
1x5 315lb
1x4 405lb rep pr i believe
3x1 405lb
3x3 315lb

6.hammer curls DB
1x10 30lb
2x6 50lbs drop to 35lb x 6
2x8 45lb

7.straight bar curl
4x12 65lbs

8.concentration curls
3x10 25lbs
3x12 20lbs
3x15 15lbs
Did these in a continuous cycle only stopping to switch arms/weights

Ok workout, wasnt really feeling it all that much honestly but got it done haha

 

[insaiyan93]

Well i did a legit shoulders day for the first time in forever and i think i am going to incorporate them again.

1.seated overhead press
4x8 135lb

2.side laterals
4x12 25lb

3.bent over rear laterals
4x12 25lbs

4.HS iso shoulder press machine
1x15 1 plate per side
3x8 2 plates
2x12 1 plate

5.single arm side cable laterals
4x10 10lb

6.rear delt cable things
4x15 5lbs

7.reverse flys
4x12 20lbs

8.standing behind the neck ohp
4x10 95lbs


Good workout, shoulders felt fine, gonna rework my split so i can have a legit shoulder day again because i think the ohp will carry over to my bench somewhat and because i never had shoulder problems when i used to work shoulders regularly.

 

[Seven]

Good workout, shoulders felt fine, gonna rework my split so i can have a legit shoulder day again because i think the ohp will carry over to my bench somewhat and because i never had shoulder problems when i used to work shoulders regularly.

That's usually the way it works. If something hurts train it. Lol But seriously ya need to work shoulder directly. imo Ya don't need to do a lot, OHP, laterals or sides, something for the rear delts, and hit em traps.

 

[insaiyan93]

That's usually the way it works. If something hurts train it. Lol But seriously ya need to work shoulder directly. imo Ya don't need to do a lot, OHP, laterals or sides, something for the rear delts, and hit em traps.

Yeah i hear ya, i sort of just started just doing accessorry work for shoulders when i was on that DUP and they have slowly faded into the backround but im definitely going to bring those fuckers back in to the spotlight.

 

[Kakarot]

Well i did a legit shoulders day for the first time in forever and i think i am going to incorporate them again.

1.seated overhead press
4x8 135lb

2.side laterals
4x12 25lb

3.bent over rear laterals
4x12 25lbs

4.HS iso shoulder press machine
1x15 1 plate per side
3x8 2 plates
2x12 1 plate

5.single arm side cable laterals
4x10 10lb

6.rear delt cable things
4x15 5lbs

7.reverse flys
4x12 20lbs

8.standing behind the neck ohp
4x10 95lbs


Good workout, shoulders felt fine, gonna rework my split so i can have a legit shoulder day again because i think the ohp will carry over to my bench somewhat and because i never had shoulder problems when i used to work shoulders regularly.

I've noticed that as well. I had some popping noise come from my left rotator cuff. Since doing shoulders more often no pain and no weird popping. Been doing the arms out small circle then pizza sized circles daily like Rodger or TNE mentioned awhile back.

 

[Seven]

I've noticed that as well. I had some popping noise come from my left rotator cuff. Since doing shoulders more often no pain and no weird popping. Been doing the arms out small circle then pizza sized circles daily like Rodger or TNE mentioned awhile back.

You ever had any injuries to it? Stretching with bands has helped me tremendously. Not much pain benching...still having problems with bar position on back squats, but its so much better than it was a few months ago.

 

[Kakarot]

You ever had any injuries to it? Stretching with bands has helped me tremendously. Not much pain benching...still having problems with bar position on back squats, but its so much better than it was a few months ago.

I fell out of a tree when I was a kid onto that shoulder didn't break anything but I've been able to pop my arm out of socket ever since then I never really had pain in it in till I started back benching. Honestly I think I've just been under working my back and shoulders and overworking my arms and chest.

 

[insaiyan93]

Jolly good workout triceps y biceps y forearms

1.close grip bench
1x15 135lb
2x6 185lb drop to 135lb x 8
2x3 205lb drop to 135lb x 8
1x15 135lb
Havent done those in a minute

2.tricep pushdown v attachment
1x12 70lb
2x6 100lb drop to 60lb x 10
1x12 70lb

3.cross chest tricep extension
4x15 20lb

4.EZ bar preacher curls
4x10 70lb

5.front double bi pose cable curls
4x20 25lbs

6.hammer concentration curls
2x12 25lb
2x15 20lb

7.reverse wrist curls
4x20 25lb

8.wrist curls
4x25 65lb

9.reverse curls
2x50 35lb

 

[insaiyan93]

Did legs today.

1.skwaats
1x10 135lb
1x10 225lb
1x3 275lb
1x3 315lb
1x1 365lb
3x3 315lb
3x5 275lb
1x10 225lb

2.seated calf raise
5x20 plate per side

3.leg extension
@Leancuisine did these like you told me one leg at a time with ascending reps did it with 85lb up to 10 reps and wow holy shit by that last set to 10 my legs were jelly haha

4.hamstring curls
4x15 115lb

5.standing calf raise
4x15 200lb

I was pretty dissapointed with my squats, 365 was pretty difficult and the triples at 315 were pretty hard. Dont know if i was just having an off day or if its the carb restriction or maybe a bit of both but regardless i felt like a pussy. Weight was 292lb and i think thats the lowest ive hit so far.

 

[Leancuisine]

Did legs today.

1.skwaats
1x10 135lb
1x10 225lb
1x3 275lb
1x3 315lb
1x1 365lb
3x3 315lb
3x5 275lb
1x10 225lb

2.seated calf raise
5x20 plate per side

3.leg extension
@Leancuisine did these like you told me one leg at a time with ascending reps did it with 85lb up to 10 reps and wow holy shit by that last set to 10 my legs were jelly haha

4.hamstring curls
4x15 115lb

5.standing calf raise
4x15 200lb

I was pretty dissapointed with my squats, 365 was pretty difficult and the triples at 315 were pretty hard. Dont know if i was just having an off day or if its the carb restriction or maybe a bit of both but regardless i felt like a pussy. Weight was 292lb and i think thats the lowest ive hit so far.

Good job on the extensions!! Damn good job on the weight too.
Strength is a very very sensitive thing for me, so many factors come in to play with that so don't beat yourself up over it!

 

[insaiyan93]

Good job on the extensions!! Damn good job on the weight too.
Strength is a very very sensitive thing for me, so many factors come in to play with that so don't beat yourself up over it!

Thanks man, i think i am going to do extensions like that from now on. The pump was waaaaaaay sicker than doing it with two legs, even with more than double the weight.

Yeah i know it man, just gets frustrating at times, feels like i take a step forward and then gets knocked back. Couple weeks ago i hit 315 for 7 and then today it feels like about a million pounds on my back lol. Shit, just gonna chalk today up to being a fluke and keep pushin dat shiiiit. Gonna do another week or so on my simple split and then probably jump back on a sttength program maybe. We'll see how im fizzeelin. Keep the weight droppin, just went and ordered a burger with no bun and veggies instead of fries, it hurt....this place has the best fries hahah.

 

[Devika]

Well i did a legit shoulders day for the first time in forever and i think i am going to incorporate them again.

1.seated overhead press
4x8 135lb

2.side laterals
4x12 25lb

3.bent over rear laterals
4x12 25lbs

4.HS iso shoulder press machine
1x15 1 plate per side
3x8 2 plates
2x12 1 plate

5.single arm side cable laterals
4x10 10lb

6.rear delt cable things
4x15 5lbs

7.reverse flys
4x12 20lbs

8.standing behind the neck ohp
4x10 95lbs


Good workout, shoulders felt fine, gonna rework my split so i can have a legit shoulder day again because i think the ohp will carry over to my bench somewhat and because i never had shoulder problems when i used to work shoulders regularly.

Yeahhhh get 'em shoulders!
Throw in some Arnold presses and face pulls
OHP is prob my favorite shoulder exercise though

 

[insaiyan93]

Yeahhhh get 'em shoulders!
Throw in some Arnold presses and face pulls
OHP is prob my favorite shoulder exercise though

I always mean to try arnold presses and i always forget, next week for sure!! Hahaha and facepulls...i think i have done those once or twice with my old man but he always calls them "Rambos" cuz it looks like when rambo is putting his bandana on hahah. Is that with the cables and you use the rope attachment and pull back towards your dome?

 

[Leancuisine]

The ascending reps method is pretty intense.
For chest I do the high cable fly, and do it the same way. Back is single arm pulldowns. And shoulders is single arm DB upright row

 

[insaiyan93]

The ascending reps method is pretty intense.
For chest I do the high cable fly, and do it the same way. Back is single arm pulldowns. And shoulders is single arm DB upright row

Yeah it was nuts. Do you rest at all between them? I just did mine just like machine gun fire one after the other and my fuckin legs were on fire. I thinkni will try it with some of the ones you suggested and other accessory work, if it burns that bad its obviously wormin haha

 

[Devika]

I always mean to try arnold presses and i always forget, next week for sure!! Hahaha and facepulls...i think i have done those once or twice with my old man but he always calls them "Rambos" cuz it looks like when rambo is putting his bandana on hahah. Is that with the cables and you use the rope attachment and pull back towards your dome?

Lol, Rambos! That sounds so much cooler than face fulls.
I like your dad
And yes, that's how you do them. Love them for rear delts

 

[insaiyan93]

Well hes right up your alley D haha. Hes 50, benches 425 squats 600 and pulls 600. Jacked as shit, and looks 10 years youmger. im not gonna call you mom though haha.

 

[Leancuisine]

Yeah it was nuts. Do you rest at all between them? I just did mine just like machine gun fire one after the other and my fuckin legs were on fire. I thinkni will try it with some of the ones you suggested and other accessory work, if it burns that bad its obviously wormin haha

Yessir, one after the other. No rest. Keep killin it brutha

 

[Leancuisine]

Well hes right up your alley D haha. Hes 50, benches 425 squats 600 and pulls 600. Jacked as shit, and looks 10 years youmger. im not gonna call you mom though haha.

@Devika I would definitely call you Mami
Especially if that is you in your avi.