progress/training log

[RodgerThat]

Haha no worries brotha bear, no slackin here. Im in it to win it lol

That was such a great show definitely guys best show besides DDD

 

[insaiyan93]

Aleight just got done with chest and triceps/forearms, had a pretty strong day.

1.incline DB press
1x5 65lb
1x5 75lb
1x8 95lb
2x5 100lb
1x6 95lb

2.flat BB press
1x12 135lb
5x1 225lb
3x1 235lb
1x20 135lb
1x12 135lb

3.incline DB flys
4x12 45lb

4.super scooper cable crossovers
4x12 25lb

5.incline BB press
4x8 135lb

6.cable skullcrushers
1x10 50lb
1x10 72.5lb
1x6 95lb
3x10 65lb

7.cross chest tricep ext
4x12 20lb

8.tricep pushdown straight bar
4x10 75lb

9.OH cable tricep ext with rope
4x15 50lb

10.reverse wrist curls
4xfailure 25lb

11.reverse curls
4x15 35lb

12.bar holds? Lol
4xi couldnt hold it anymore 225lb

13.wrist curls
5x20 45lb

Pretty happy with that workout, particular the 2x5 with hundos for incline press. Weight was 290lb which i thought i was going to be heavier because after barely eating last week i have been overly hungry the last few days but i think im all caught up on eating lol.

 

[insaiyan93]

Late update, picked up some side work so i spent the better part of the day painting the exterior of a house. Just got done hitting back and bi's

1.deadlifts
1x5 135lb
1x3 135lb with band
1x3 185lb with band
10x3 225lb with band

2.HS iso row machine neutral grip
1x5 2 plates per side
1x10 3 plates
1x8 4 plates
1x6 4 plates
1x10 3 plates

3.wide lat pulls
4x12 140lb

4.seated cable rows
1x10 140lb
1x10 160lb
1x8 180lb
3x6 180lb

5. Single arm DB preacher curl
4x12 25lb


6.ez bar curls
4x8 65lb

7.concentration curls DB
4x10 20lb

8.cable hammer curls with rope
4x12 50lb

9.cable concentration curls
4x12 20lbs
Then had some extra time so i did

10.seated calf raise
4x20 1 plate per side

11.leg raises
4x10

Good workout, dont usually go to the gym this late, too many people there for my liking haha.

 

[RodgerThat]

Late update, picked up some side work so i spent the better part of the day painting the exterior of a house. Just got done hitting back and bi's

1.deadlifts
1x5 135lb
1x3 135lb with band
1x3 185lb with band
10x3 225lb with band

2.HS iso row machine neutral grip
1x5 2 plates per side
1x10 3 plates
1x8 4 plates
1x6 4 plates
1x10 3 plates

3.wide lat pulls
4x12 140lb

4.seated cable rows
1x10 140lb
1x10 160lb
1x8 180lb
3x6 180lb

5. Single arm DB preacher curl
4x12 25lb


6.ez bar curls
4x8 65lb

7.concentration curls DB
4x10 20lb

8.cable hammer curls with rope
4x12 50lb

9.cable concentration curls
4x12 20lbs
Then had some extra time so i did

10.seated calf raise
4x20 1 plate per side

11.leg raises
4x10

Good workout, dont usually go to the gym this late, too many people there for my liking haha.

Man people are like the plague of the world especially if their in the gym crowding it!

 

[insaiyan93]

Man people are like the plague of the world especially if their in the gym crowding it!

You got that right. I lucked out though, the guy who was doing deads when i got there had just finished up so i told him to just leave the bar for me and i didnt even have to load it. So that was a small win.lol

 

[insaiyan93]

Well had a good little shoulder workout today.

1.seated ohp BB
1x10 95lb
1x8 135lb
1x5 155lb
1x2 175lb
1x5 155lb
1x8 135lb

2.reverse flys
4x15 20lb

3.seated side laterals
4x12 20lbs

4.DB shrug
4x15 100lb

5.reverse pec deck
4x12 100lb

6.single arm side cable laterals
4x12 15lb

Felt good. OHP is getting stronger for sure, the second rep at 175lb was a bit of a grinder but still happy with that.
Missed yesterday and might be missing a few days here or there as i am taking on as much side work as i can becausr i really really need to get a car lol.

 

[Michael7]

Great numbers especially the ohp

 

[insaiyan93]

Great numbers especially the ohp

Thanks brohemoth. Im trying to keep the numbers up while i cut the excess fat haha

 

[Michael7]

Thanks brohemoth. Im trying to keep the numbers up while i cut the excess fat haha

When I try to cut the excess fat the only numbers I keep up is the local pizza place , low fat pizza motherf*cker haha

 

[insaiyan93]

So happy 4th everyone. Gym is closed so i did a sort of best i can with what i got workout haha.doing chest and triceps. This is what i got lol
Shitty bench. 1 pair of 35 plates. 1 pair 10 plates. I single 25 plate. One ez curl bar 10-15lbs? One pair of stabdard 10 plates 1 pair standard 5 plates.
Not alot yo work with but gotta get somethin in amirite?

1.flat BB press
4x15 135lb

2.incline BB press
4x12 135lb

3.close grip BB press
4x12 115lb

4.overhead tri extension with EZ bar
1x20 40 lbs
4x15 60lb
Figured out i could sort of sandwhich the olympic plates in between the standard ones lol


5.single arm overhead tri extensions
4x12 25lb
Made this bootleg ass dumbbell hahaha


Did a little biceps too cuz im going out for a little while and i wanted to get a pump lol.

6.BB curls EZ bar
4x12 60lb

7."DB" curls
4x10 25lb

8.reverse curls with EZ bar
4x15 40lb

9.wrist curls
4x25 45lb

Hahah jesus this was probably the most ghetto ass workoutive done personally lol. Actually had a decent workout and it was kind of nice lifting outside with a nice cool breeze caressing my face gently.

Also...im like 2 feet away from the kitchen which is cool lol

 

[insaiyan93]

Went and did shoulders and some biceps
1.seated BB ohp
1x10 95lb
1x10 135lb
1x3 155lb
1x1 175lb
1x1 185lb
3x3 155lb
2x8 135lb

2.bent over rear laterals
4x12 30lbs

3.lunge machine shrugs
1x10 2 plates
1x10 3 platez
2x10 4 plates
2x10 3 plates
1x25 2 plates

4.HS iso ohp machine
1x15 1 plate
4x8 2 plates
2x15 1 plate

5.side laterals
4x12 25lb

6 . reverse pec deck
4x20 70lbs

7.preacher curl machine
4x12 110lb

8.alternating DB curls
2x15 25lb
2x12 40lbs

9.hammer curls
4x20 30lbs

Good workout. The 185 ohp was a bit of a grinder but i got it up, weighed in at my lowest weight at 284lb so im still heading in the right direction

 

[insaiyan93]

Did legs and some back today
1.skwaats
1x6 135lb
1x10 225lb
2x5 275lb
3x2 315lb
3x3 275lb
3x5 225lb

2.leg press
4x15 200lb
Superset with
3.leg press calf raise
4x20 200lb

4.straight leg deads
1x10 135lb
1x10 185lb
4x6 225lb

5 . underhand lat pulls
1x12 120lb
1x12 140lb
1x10 160lb
1x8 180lb
1x6 200lb

6.HS iso row machine overhand
1x12 2 plates
4x10 3 plates

Thats it, pretty simple but felt like i got a good workout. Then it was a nice day so i decided to ride back into town from the gym cuz theres this cool path that goes across the bay that ive never been on before, had a good time doing that. And thats all she wrote, might ride my bike down and do some fishing later, we shall see.

 

[insaiyan93]

Did chest and triceps and forearms

1.flat BB press
1x10 135lb
1x6 185lb
3x3 225lb
3x3 205lb
3x3 185lb paused

2.incline DB press
1x12 75lb
1x8 85lb
1x6 95lb
1x3 100lb

3.cable crossover
4x15 35lb

4.incline flys
1x12 45lb
3x10 50lb

5.tricep pushdown v bar
4x12 95lb

6.OH tri extension with rope
4x12 50lb

7.cross chest tricec DB extensions
4x12 20lb

8.reverse curls
4x15 35lb

9.wrist curls
4x25 45lb

 

[insaiyan93]

Well it was such a nice day i couldnt bear to spend it insid3 so i skipped going to the gym and went on a big 7 mile hike up and down one of the smaller "mountains" in my area. Hiked up to the top and had lunch and then back down again, plus rode my bike there and bike so thats another 3 miles round trip. Just came home to grab some food then im gonna hit the beach and try and catch some fish, still got a lot of dayligjt left.

 

[RodgerThat]

Well it was such a nice day i couldnt bear to spend it insid3 so i skipped going to the gym and went on a big 7 mile hike up and down one of the smaller "mountains" in my area. Hiked up to the top and had lunch and then back down again, plus rode my bike there and bike so thats another 3 miles round trip. Just came home to grab some food then im gonna hit the beach and try and catch some fish, still got a lot of dayligjt left.

Fitness done right IMO. Got my ass kicked going up a local mountain with my wee lady friend so I've gotta gear myself more that way if I want to keep up with her or at least be within ass staring range

 

[insaiyan93]

Fitness done right IMO. Got my ass kicked going up a local mountain with my wee lady friend so I've gotta gear myself more that way if I want to keep up with her or at least be within ass staring range

Haha yeah its fuckin hard going uphill, but then you throw in some sketchy terrain and its a real journey, but it still felt good to spend the day outside

 

[insaiyan93]

Went on about a 5 mile bike ride before work today up and around this big ass loop road in one of the state parks near my house, wait for.it......playing pokemon go hahahah. Dude this game is going to singlehandedly make me lose another 20lbs hahaha.

 

[insaiyan93]

Did shoulders and back today

1.seated BB OHP
1x15 95lb
1x10 135lb
2x4 155lb
2x8 135lb

2.deadlifts
1x8 135lb
1x6 225lb
5x5 315lb

3.bent over reverse laterals
4x12 25lb

4.single arm cable side laterals
4x15 10lb

5.wide grip pulldowns
4x10 140lb

6.HS iso shoulder press
4x12 plate and a quarter per side

7.HS iso row machine neutral grip
4x10 3 plates

8.reverse flys
4x12 20lbs

Good workout, kept shoulder presses light cuz i irked my right shoulder going to heavy on DB inclines the other day.

Deadlifts felt good, 315 was going up fast af. There was some hot chick like 8 feet to my right doing some girl workout with kettlebells so that may have helped hahah

 

[Seven]

Did shoulders and back today

1.seated BB OHP
1x15 95lb
1x10 135lb
2x4 155lb
2x8 135lb

2.deadlifts
1x8 135lb
1x6 225lb
5x5 315lb

3.bent over reverse laterals
4x12 25lb

4.single arm cable side laterals
4x15 10lb

5.wide grip pulldowns
4x10 140lb

6.HS iso shoulder press
4x12 plate and a quarter per side

7.HS iso row machine neutral grip
4x10 3 plates

8.reverse flys
4x12 20lbs

Good workout, kept shoulder presses light cuz i irked my right shoulder going to heavy on DB inclines the other day.

Deadlifts felt good, 315 was going up fast af. There was some hot chick like 8 feet to my right doing some girl workout with kettlebells so that may have helped hahah

No Rambo's??

 

[RodgerThat]

Did shoulders and back today

1.seated BB OHP
1x15 95lb
1x10 135lb
2x4 155lb
2x8 135lb

2.deadlifts
1x8 135lb
1x6 225lb
5x5 315lb

3.bent over reverse laterals
4x12 25lb

4.single arm cable side laterals
4x15 10lb

5.wide grip pulldowns
4x10 140lb

6.HS iso shoulder press
4x12 plate and a quarter per side

7.HS iso row machine neutral grip
4x10 3 plates

8.reverse flys
4x12 20lbs

Good workout, kept shoulder presses light cuz i irked my right shoulder going to heavy on DB inclines the other day.

Deadlifts felt good, 315 was going up fast af. There was some hot chick like 8 feet to my right doing some girl workout with kettlebells so that may have helped hahah

Ah the good ol natural testosterone booster of a female ass in close proximity it's a great way to lift more. Next time get her to sit on your crotch as you bench instant 10% gain to strength. Just be like "hey babe wanna help gainz happen" she'll swoon you'll lift it'll be a win win trust me