progress/training log

[insaiyan93]

Healthy attitude man just keep plugging always and have that diet tightened right up I'm sure in the next 6 months you could do 32lb. Just don't forget to enjoy compound building movements burns more calories and builds muscle better especially with were you are at, but I know the pump is satisfying to some too

Oh yeah thats what im trying to do.
Yeah i havent been as tight as i could be on my compounds lately, ive been kind of wearing myself thin with all the extra work ive been picking up and all the outdoorsy shit ive been doing lately. Gotta kick my ass back into gear especially on my squats and deads.

 

[Kakarot]

Where you at man? Lost anymore weight?

 

[insaiyan93]

Where you at man? Lost anymore weight?

Hey brotha, I was down in tacoma for like the past few days with my girl, probably have lost some weight, it was hot as shit down there and i did a lot of walking/hiking. Gonna be back in the gym monday so we shall see.

 

[insaiyan93]

And im b b b b b b b b back!
Did chest tri's forearms

1.flat BB press
1x10 135lb
5x5 185lb paused

2.incline BB press
4x8 135lb paused

3. Cable crossover
1x20 20lb
4x12 35lb

4.tricep pushdown v attachment
4x15 65lb

5.stabding OH tri ext with rope
4x12 50lb

6.tri rope pushdown
4x12 50lb

7.reverse curls
4x10 45lb drop to 35lbx10

8.wrist curls
4x25 45lb

9. The thing where you twist the bar with the weight hanging from a rope and it rolls up

4x2 15lb

Good workout, been.on hiatus for a week doing other stuff so feels great to get back in there. First set of 185 on flat press felt heavy but the next three felt great, really focused on form. Getting a good arch, keeping my shoulders retracted driving with my feet and pushing up and back just like mark bell taught me hahah.

Weight was at 282 so no changes, im happy with that though. I was doing a good bit of cardio the last week but wasnt eating great cuz i was just enjoying my short time with my little lady. But back on the good eats train and lifting now!

 

[insaiyan93]

Back and biceps today

1.deadlifts
1x3 135lb
1x3 225lb
1x3 315lb
1x2 365lb
2x1 405lb missed the second set
2×3 315lb
1xamrap 315lb got 9

2.HS row machine neutral grip
4x15 2 plates per side

3.wide lat pulls
4x10 140lb

4.lat pushdowns
4x12 50lb

5.BB preacher curls
4x10 65lb

6.concentration hammer curls
4x12 20lv

7.decline curls alternating
4x10 25lb

8.EZ bar curls
4x8 70lb

Good workout i guess. Deadlifts felt weak on the higher reps. Unfortunatebut whateva. I figureat some point i gotta level out and start getting stronger again.lol.

 

[insaiyan93]

Well i woke up at like 1:30am and couldnt get back to sleep so when 5:45 rolled around i got up and had breakfadt and caught the first bus and blasted shoulders.

1.seated BB ohp
1x5 95lb
1x5 135lb
1x2 155lb
1x1 175lb
1x1 185lb
3x3 155lb
3x5 135lb paused

2.bent over rear laterals
4x12 30lb

3.one armed cable side laterals
4x12 10lb

4.BB shrugs
5x20 135lb

5.HS iso shoulder press
4x12 plater perside did one arm at a time keeping the other arm in the air

Kept it short cuz the main point of this was to get tired so i could go take a nap when i get home lol. Actually a good workout though, sweated my ass off, felt good. Weighed myself i was 281 with a sweat soaked tshirt wifebeater boxers and socks on so i think its safe to say im sittin at 280-279 so thats cool

 

[RodgerThat]

Well i woke up at like 1:30am and couldnt get back to sleep so when 5:45 rolled around i got up and had breakfadt and caught the first bus and blasted shoulders.

1.seated BB ohp
1x5 95lb
1x5 135lb
1x2 155lb
1x1 175lb
1x1 185lb
3x3 155lb
3x5 135lb paused

2.bent over rear laterals
4x12 30lb

3.one armed cable side laterals
4x12 10lb

4.BB shrugs
5x20 135lb

5.HS iso shoulder press
4x12 plater perside did one arm at a time keeping the other arm in the air

Kept it short cuz the main point of this was to get tired so i could go take a nap when i get home lol. Actually a good workout though, sweated my ass off, felt good. Weighed myself i was 281 with a sweat soaked tshirt wifebeater boxers and socks on so i think its safe to say im sittin at 280-279 so thats cool

Unless the massive thick neck isn't what you are going for right now I'd dabble with say 225 for a 4x12 with shrugs then go to 135 for 2x20 to burn it out. Traps is the difference between the strong and the weak man nothing's more beastly then when you can see a guys traps looking like its gonna rip the collar of his shirt

 

[insaiyan93]

Unless the massive thick neck isn't what you are going for right now I'd dabble with say 225 for a 4x12 with shrugs then go to 135 for 2x20 to burn it out. Traps is the difference between the strong and the weak man nothing's more beastly then when you can see a guys traps looking like its gonna rip the collar of his shirt

Oh naw i feel you on that, big bear.
I usually warm up with 225 and pyramid up to sets of 8-10 with 405. Today was just a sleep deprived clusterfuck hahah. i couldnt find my straps, and left my chalk at home and was just in a bad mood altogether so i just kept it easy today and stuck with the high rep bs.

 

[insaiyan93]

Didnt workout yeaterday cuz i slept till noon from not sleeping the night before lol. So i did legs and an abbreviated arm workout today.

1.skwats
1x10 135lb
1x3 225lb
3x3 275lb
3x3 225lb i was feeling really pathetic on these so i cut it short, i dont think i ate enough this morning.

2.seated calf raise
4x15 plate per side

3.leg press
4x20 200lb
Superset with
4.leg press calf raise
4x20 200lb

5.leg extensions
4x12 160lb

6.hamstring curls
4x10 135lb

7.straight leg deads
1x10 135lb
4x5 225lb

8.alternating DB curls
4x8 40lb
Superset with
9. tricep rope pushdown
4x10 65lb

10.close grip bench
1x15 135lb paused
1x5 135lb+chains(20lbs each?) Paused
1x5 155lb+chains paused
1x3 175lb+chains paused
1x3 185lb+chains paused

Decent little workout. But like i said i didnt eat enough this morning. Now im gonna go smash some food and then go do some outdoorsy stuff for the remainder of the day. Hopefully i'll be putting up some fish pictures later haha

 

[insaiyan93]

Did chestabd triceps today

1.flat BB press
1x5 135lb
1x3 185lb
1x1 235lb paused
3x2 225lb paused
3x3 185lb paused

2. Incline BB press
1x10 135lb
4x3 185lb paused
1x10 135lb

3.cable crossover scoopy style
4x12 25lb

4.incline flys
1x10 40lb
4x10 50lb

5.tricep pushdown v bar
4x12 70lb

6.skull crusher
4x12 50lb

Decent workout. The paused 225 was pretty challenging but it went up, the 185 incline felt surprisingly light considering i did flats first so that was cool.

 

[insaiyan93]

Back bi's and foresrms today

1.deadlifts
1x3 135lb
1x3 225lb
1x3 315lb
3x3 365lb
3x3 315lb

2.seated low cable rows
1x10 100lb
1x10 140lb
1x10 160lb
1x10 180lb
1x8 200lb

3.bent over bb rows underhand grip
4x12 135lb

4.single arm DB preacher curls
4x12 25lb

5.bicep pose cable curls
2x10 25lb
4x10 20lb

6.alternating hammer curls
1x8 40lb
3x12 30lb

7.reverse wrist curls
4x15 25lb

8.reverse curls
3x10 45lb drop to 35lbx10 drop to 25lbx10

9.wrist curls
4x25 45lb

Good workout, had a blast.

 

[Leancuisine]

Unless the massive thick neck isn't what you are going for right now I'd dabble with say 225 for a 4x12 with shrugs then go to 135 for 2x20 to burn it out. Traps is the difference between the strong and the weak man nothing's more beastly then when you can see a guys traps looking like its gonna rip the collar of his shirt

I've been wanting to work my neck lately, but getting on my hands and knees and using the lying Hamstring Curl machine to do neck curls might give the wrong inpression.

 

[RodgerThat]

I've been wanting to work my neck lately, but getting on my hands and knees and using the lying Hamstring Curl machine to do neck curls might give the wrong inpression.

ya the gimpy hand makes hitting traps a bit difficult only thing I could thing of would be zecher walks and squats lol

 

[Cleant1]

I've been wanting to work my neck lately, but getting on my hands and knees and using the lying Hamstring Curl machine to do neck curls might give the wrong inpression.

Honestly, not the most eloquent, but...

If you have some heavy resistance bands, get an old shirt you don't care to fuck up, and run the band through the neck, to the sleeve, back through the neck and to the ground - stepping on the ends/handles. So that the band is twisted through the neck/sleeve portion of your shirt, and will stay there. One for each side... and shrug away. Hands aren't needed at all, and you'll get your work in.

 

[insaiyan93]

Did shoulders today.

1.seated BB ohp
1x5 95lb
1x5 135lb
3x3 165lb
3x8 135lb

2.bent over rear laterals
4x15 25lb

3.BB shrugs
1x20 135lb
1x20 225lb
3x12 315lb
1x10 365lb
1x20 225lb
1x20 135lb

4.side laterals
2 descending sets
30lb
25lb
20lb
15lb
10lb
5lb
10 reps each

Thats it. Had to keep it short cuz i gotta take my bike in to get some repairs done.
The overhead presses felt pretty easy, that may be the one thing im actually getting stronger at hahaha

 

[RodgerThat]

You neglecting the ol standing OHP man? It's the movement that separates the men and the boys, seated is good and all but mans gotta stand on his own two feet at some point

 

[insaiyan93]

You neglecting the ol standing OHP man? It's the movement that separates the men and the boys, seated is good and all but mans gotta stand on his own two feet at some point

I do standing every now and then haha. Matter of fact we'll go ahead and schedule them in for next weeks shoulder workout.

 

[RodgerThat]

 

[Cleant1]

View attachment 47502

I'm surgical with this bitch!

 

[Cleant1]

Seriously, though, 3x3 for 165 is a nice number on OHP. It would be even better if you got a proper standing OHP going, getting all of the kinetic chains from feet to hands involved in the lift.

3x5 for 120lb is my PR at the moment, weak. My shoulders are slow to respond.