@weighted chinup
What's going on my man?? No update since Tuesday. Keep this shit going!
What's going on my man?? No update since Tuesday. Keep this shit going!
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weighted chinup
Member
Hey prodgical, thanks for checking in man, I'm still alive and kicking but I haven't had much free time the past couple days to write an entry, but things will be back on track tonight, I still have entries for my Wednesday leg day and Thursday push day that I will put up tonight after my pull session. You will be glad to know no workouts were missed and progress is still being made, so stay tuned, I will have updated entries later tonight.
weighted chinup
Member
Thank you for your support man, I appreciate it, and yeah, nothing beats some 25-30 rep sets thrown in for getting a wicked pump. I implemented a few lifts here and there done with 25-30 reps on top of my normal 8-10rep max lifts and the results from doing so have been fantastic imo, your gonna love doing them, I guarantee that.
FuriousWO
New Member
Keep up the good work man, a little late to follow but I'm subbed.
weighted chinup
Member
weighted chinup
Member
Alright guys, below are the entries for the 2 days that I failed to write an entry for on a timely manner, for my Wednesday leg day and my Thursday push session. I want to apologize to any and all readers of this log for the delay, this log is definitely something I wish to actively maintain, and making the entries detailed and worth reading is a top priority for me, so I apologize for this delay and will make sure it does not happen again.
I will start off with the entry from Wednesday's leg day.
Week 4 10/01/2014
Weight 206lbs
Today was one of those days where I was time restricted in my workout. These happen on rare occasion, but my training is a top priority for me, so sessions such as these are outliers.
That being said, when it comes to my leg development, this really isn't that detrimental and doesn't have a noticeable impact in my long term progress, the reason being is that if I only have 1 hour to lift due to real life circumstances, leg day is actually a good day for those rare occasions to fall on. It gives me enough time to do my full volume for both romanian deadlifts and front squat which pretty much accounts for 90 percent of my leg development. I could only do these two lifts for the rest of my life and I would still get a wicked quad sweep so long as I do enough volume, frequency is good, and I'm getting stronger.
So today's leg day was just some good old heavy romanian deadlifts and a tonne of front squats..no leg curls or leg ext, unfortunately, but its not that big a deal, as long as I'm making progress in my front squat and RDL, then I am satisfied.
I didn't increase the weight on the bar on any of the lifts today, but it felt so easy today I'm definitely going to throw on a bit of extra weight on Saturday for both RDL and front squat. I was several reps stronger on my front squatting on some of the subsequent sets, and rdl's went smooth as butter.
Things are looking good physique wise, not much extra to report since Tuesday on this front, except I'm noticing some very impressive improvements in my quad development, 'tear drop' is becoming much more noticeable and quad sweep looks to be getting a little wider. Back legs are getting quite large too..much harder overall. Very satisfied on this front.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
First leg day of the week
Romanian Deadlifts 350lb x10
50 Total reps
10, 10 , 10 , 10 , 12
Straight sets.
- Incredibly easy this time around. I mentioned before that I was doing a better job of getting the stretch reflex on these, it felt even better today. Depth has improved and so has speed when exploding up, I feel really confident in these and I will be adding actual weight on Saturday.
Front Squat 185lb x 10
50 total reps
10, 7 , 7 , 6 , 5, 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- I performed very well here, I was several reps stronger, much more explosive coming out of the hole, much more upright throughout the entire lift. This weight is starting to feel like butter, I will throw some weight on the bar on Saturday and see how it goes. Very satisfied with how I performed here.
Even with just these two lifts and no isolation done I can honestly say this is a complete leg workout. All in all, not a bad workout for being time restricted.
I will start off with the entry from Wednesday's leg day.
Week 4 10/01/2014
Weight 206lbs
Today was one of those days where I was time restricted in my workout. These happen on rare occasion, but my training is a top priority for me, so sessions such as these are outliers.
That being said, when it comes to my leg development, this really isn't that detrimental and doesn't have a noticeable impact in my long term progress, the reason being is that if I only have 1 hour to lift due to real life circumstances, leg day is actually a good day for those rare occasions to fall on. It gives me enough time to do my full volume for both romanian deadlifts and front squat which pretty much accounts for 90 percent of my leg development. I could only do these two lifts for the rest of my life and I would still get a wicked quad sweep so long as I do enough volume, frequency is good, and I'm getting stronger.
So today's leg day was just some good old heavy romanian deadlifts and a tonne of front squats..no leg curls or leg ext, unfortunately, but its not that big a deal, as long as I'm making progress in my front squat and RDL, then I am satisfied.
I didn't increase the weight on the bar on any of the lifts today, but it felt so easy today I'm definitely going to throw on a bit of extra weight on Saturday for both RDL and front squat. I was several reps stronger on my front squatting on some of the subsequent sets, and rdl's went smooth as butter.
Things are looking good physique wise, not much extra to report since Tuesday on this front, except I'm noticing some very impressive improvements in my quad development, 'tear drop' is becoming much more noticeable and quad sweep looks to be getting a little wider. Back legs are getting quite large too..much harder overall. Very satisfied on this front.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
First leg day of the week
Romanian Deadlifts 350lb x10
50 Total reps
10, 10 , 10 , 10 , 12
Straight sets.
- Incredibly easy this time around. I mentioned before that I was doing a better job of getting the stretch reflex on these, it felt even better today. Depth has improved and so has speed when exploding up, I feel really confident in these and I will be adding actual weight on Saturday.
Front Squat 185lb x 10
50 total reps
10, 7 , 7 , 6 , 5, 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- I performed very well here, I was several reps stronger, much more explosive coming out of the hole, much more upright throughout the entire lift. This weight is starting to feel like butter, I will throw some weight on the bar on Saturday and see how it goes. Very satisfied with how I performed here.
Even with just these two lifts and no isolation done I can honestly say this is a complete leg workout. All in all, not a bad workout for being time restricted.
weighted chinup
Member
Following up on my previous promise to post up the entries for the days missed, below is my entry for the Thursday Push session that I failed to write an entry for on time. Once again, I apologize and will make sure such a delay does not happen again.
Week 4 10/02/2014
Weight 206lbs
Strength Increases
Incline Barbell Bench +5lbs
current weight 180lb x 10
Quite a bit to report on here. First off..dips. After seeing how easily I got to 115lb
s for 10 reps I got greedy and tried to test my luck with 125lb's, a 10lb increase. I got about 6 reps with that weight, I was not really satisfied with a few of the reps either, so needless to say, after that disappointing attempt, I went back to my comfortable 10RM of 115lb and had a good dip session.
Incline I added 5lbs on, It felt far too easy last time so I figured a little weight wouldn't hurt. It went fairly well in my opinion, I'm hoping things pick up on this lift a bit quicker though, but all in all I am satisfied.
Felt much fuller today, triceps were much more swollen, forearms are getting denser little by little. Chest thickness is really improving quite nicely. Nothing too major but things are looking good.
Workout - push/pull/legs/push/pull/legs
push - chest side-delt front-delt tricep
Second PUSH session of the week.
Weighted Dips 115lbs x 10 , at 206lb
60 total reps
10, 5 , 5 , 5 , 5 , 5 ,4 , 4 , 5 , 5 , 4
Short rest periods
- I was a little bit weaker than I should have been, I will attribute that to my attempt of trying to do 125lbs before I did 115lbs. I got 6 reps on that attempt so needless to say I was a tiny bit weaker going into my 10RM. All in all though it went fairly well, depth took a hit towards the latter part of the lift, but I'm hoping things will go much smoother on my next Push session.
Incline barbell bench wide grip reduced incline 180lb x 10
50 total reps
10, 5 , 5 , 6 , 5 , 5 , 5 , 4 , 5
Short rest periods
Reduced Incline
Wide Grip
- I added a little bit of weight because they felt way too easy last time. This weight feels good, definitely a little bit harder than last time even for such a small increase, as you can see by my rep progression in the subsequent sets, but nothing I can complain about here really. Hoping to get much stronger on this lift soon.
Peck deck fly 180lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- These felt really easy today.
Side delt work -
Dumbbell side lateral raise 85lb x 25
25, 25 , 25 , 25
Dumbbell side lateral raise reduced weight 45lb x 25
25, 25 , 25 , 25
Seated Dbell Lateral Raise 35lb x 20
20, 20 , 20
Single Arm Machine Lateral Raise 120lb x 30 alternating left / right arm no rest -
30, 30 , 30 , 30
All of my side delt lifts felt much easier this time around, I'm noticing some minor improvements in overall roundness too. Side delts have always been one of my strongest components so obviously I'm not expecting any crazy transformations to occur this early, but I'm looking forward to seeing how they develop as this cycle unfolds.
Tricep work - Rope press-down 115lb x 15
15, 15, 15 , 15 , 15
Single Arm. Rope Pressdown 30lb x 20-30 Alternating between left/right arm no rest
30, 20, 20 , 20, 20
Week 4 10/02/2014
Weight 206lbs
Strength Increases
Incline Barbell Bench +5lbs
current weight 180lb x 10
Quite a bit to report on here. First off..dips. After seeing how easily I got to 115lb
s for 10 reps I got greedy and tried to test my luck with 125lb's, a 10lb increase. I got about 6 reps with that weight, I was not really satisfied with a few of the reps either, so needless to say, after that disappointing attempt, I went back to my comfortable 10RM of 115lb and had a good dip session.
Incline I added 5lbs on, It felt far too easy last time so I figured a little weight wouldn't hurt. It went fairly well in my opinion, I'm hoping things pick up on this lift a bit quicker though, but all in all I am satisfied.
Felt much fuller today, triceps were much more swollen, forearms are getting denser little by little. Chest thickness is really improving quite nicely. Nothing too major but things are looking good.
Workout - push/pull/legs/push/pull/legs
push - chest side-delt front-delt tricep
Second PUSH session of the week.
Weighted Dips 115lbs x 10 , at 206lb
60 total reps
10, 5 , 5 , 5 , 5 , 5 ,4 , 4 , 5 , 5 , 4
Short rest periods
- I was a little bit weaker than I should have been, I will attribute that to my attempt of trying to do 125lbs before I did 115lbs. I got 6 reps on that attempt so needless to say I was a tiny bit weaker going into my 10RM. All in all though it went fairly well, depth took a hit towards the latter part of the lift, but I'm hoping things will go much smoother on my next Push session.
Incline barbell bench wide grip reduced incline 180lb x 10
50 total reps
10, 5 , 5 , 6 , 5 , 5 , 5 , 4 , 5
Short rest periods
Reduced Incline
Wide Grip
- I added a little bit of weight because they felt way too easy last time. This weight feels good, definitely a little bit harder than last time even for such a small increase, as you can see by my rep progression in the subsequent sets, but nothing I can complain about here really. Hoping to get much stronger on this lift soon.
Peck deck fly 180lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- These felt really easy today.
Side delt work -
Dumbbell side lateral raise 85lb x 25
25, 25 , 25 , 25
Dumbbell side lateral raise reduced weight 45lb x 25
25, 25 , 25 , 25
Seated Dbell Lateral Raise 35lb x 20
20, 20 , 20
Single Arm Machine Lateral Raise 120lb x 30 alternating left / right arm no rest -
30, 30 , 30 , 30
All of my side delt lifts felt much easier this time around, I'm noticing some minor improvements in overall roundness too. Side delts have always been one of my strongest components so obviously I'm not expecting any crazy transformations to occur this early, but I'm looking forward to seeing how they develop as this cycle unfolds.
Tricep work - Rope press-down 115lb x 15
15, 15, 15 , 15 , 15
Single Arm. Rope Pressdown 30lb x 20-30 Alternating between left/right arm no rest
30, 20, 20 , 20, 20
weighted chinup
Member
Week 4 10/03/2014
Weight 207lbs
Strength Increases
Chest Supported Dumbbell Row +5lbs
current weight 135lb x 10
This workout was amazing.
First off, I added some weight on my chest supported dumbbell row, I used the 135lb dumbbells since I got so many more reps extra last time I did these. On my last workout I ended up getting 20 reps on the first set of these with 130lb dumbbells, which is supposed to be a 10RM, so needless to say an increase in weight was needed.
These went incredibly well, Strength was really good, range was good and the weight felt just fine.
Weighted Chin-ups felt amazing today, I was able to push out more reps than last time in the subsequent sets and I felt great doing these, strength was good and all. Weighted Wide grip pull ups felt much easier today too, I'm starting to feel much stronger in these. Same deal with body weight wide grip pull ups, much better range, more control, capable of better speed coming up etc...
Rear delts are popping out even more through my shirt. I am very happy with this, rear delts have always been a very strong muscle group for me. Back has always been one of my strongest muscle groups, both strength wise and physique wise, so seeing improvements taking place are very satisfying at this stage in my development.
Noticing more details in my forearms. I will attribute these improvements in forearm density to me getting stronger.
Biceps are seeing some very nice improvements, I am excited in seeing even more improvements come in the following weeks since I am already seeing some nice changes in this area. They are much rounder, much fuller and noticeably bigger, so needless to say, I am excited and look forward to making even more gains here.
Workout - push/pull/legs/push/pull/legs
pull - upper back rear delt bicep
Second PULL session of the week
Weighted Chin-ups 80lbs x 10 , at 207lb
60 Total reps
10, 6 , 6 , 6 , 6 , 6 , 5 , 5 , 5 , 5
Short Rest Periods
- So as you all know I upped the weight on these on my previous session this week on Tuesday, a 10lb increase. I am very satisfied with the fact that I was able to get more reps on the subsequent sets so soon after increasing the weight, which is a pretty impressive improvement in my opinion. I felt great doing these and felt really strong as well. I will be getting even stronger in the coming weeks so stay tuned and keep an eye out for some impressive strength increases.
Weighted Wide Grip Pull Up 35lb x 10, at 207lb
50 total reps
10, 10 , 10 , 10 , 10
Short rest periods
- These felt even easier than last time. I am very happy with the progress I've been making in these and look forward to getting even stronger.
Bodyweight Wide grip Pull Up at 207lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- Again, much easier. Improved range, better speed..feeling very strong on pull ups these days. I like it.
Chest Supported Dumbbell Row 135lb x 10
60 total reps
10, 10 , 10 , 10 , 10 , 10
Straight sets
- Very satisfied with how these went, especially since I increased the weight this session. This is my go to lift and horizontal row for my middle back development, seated rows come secondary to this in my programming, so getting stronger here is a pretty big deal to me. Given that, I am satisfied I am getting stronger here. I should have no issue maxing out on these this cycle.
Seated Row 190lb x 10
50 total reps
10, 10 , 10 , 10 , 10
Straight sets
Neutral Grip attachment
Elbows Tucked
Full squeeze
- Getting really strong here, and I'm still maintaining very good control during the lift, with a 1-2 second squeeze, and elbows tucked. Excellent overall lift for putting slabs of size on all over your entire back, lats, rear delts, middle back, rhomboids, etc...felt really good doing these today.
Lying Cable Curl 80lb x10
60 total reps
10, 10 , 10 , 9 , 7 , 6 , 5 , 5
- I'm getting way more reps in the subsequent sets in these and I upped the weight on the last session, so that is a very good improvement imo. Biceps are seeing some very nice improvements as I mentioned earlier and its no wonder given how strong I'm getting in this lift, as well as my weighted chin ups. The pumps here are getting close to unbearable.
Weight 207lbs
Strength Increases
Chest Supported Dumbbell Row +5lbs
current weight 135lb x 10
This workout was amazing.
First off, I added some weight on my chest supported dumbbell row, I used the 135lb dumbbells since I got so many more reps extra last time I did these. On my last workout I ended up getting 20 reps on the first set of these with 130lb dumbbells, which is supposed to be a 10RM, so needless to say an increase in weight was needed.
These went incredibly well, Strength was really good, range was good and the weight felt just fine.
Weighted Chin-ups felt amazing today, I was able to push out more reps than last time in the subsequent sets and I felt great doing these, strength was good and all. Weighted Wide grip pull ups felt much easier today too, I'm starting to feel much stronger in these. Same deal with body weight wide grip pull ups, much better range, more control, capable of better speed coming up etc...
Rear delts are popping out even more through my shirt. I am very happy with this, rear delts have always been a very strong muscle group for me. Back has always been one of my strongest muscle groups, both strength wise and physique wise, so seeing improvements taking place are very satisfying at this stage in my development.
Noticing more details in my forearms. I will attribute these improvements in forearm density to me getting stronger.
Biceps are seeing some very nice improvements, I am excited in seeing even more improvements come in the following weeks since I am already seeing some nice changes in this area. They are much rounder, much fuller and noticeably bigger, so needless to say, I am excited and look forward to making even more gains here.
Workout - push/pull/legs/push/pull/legs
pull - upper back rear delt bicep
Second PULL session of the week
Weighted Chin-ups 80lbs x 10 , at 207lb
60 Total reps
10, 6 , 6 , 6 , 6 , 6 , 5 , 5 , 5 , 5
Short Rest Periods
- So as you all know I upped the weight on these on my previous session this week on Tuesday, a 10lb increase. I am very satisfied with the fact that I was able to get more reps on the subsequent sets so soon after increasing the weight, which is a pretty impressive improvement in my opinion. I felt great doing these and felt really strong as well. I will be getting even stronger in the coming weeks so stay tuned and keep an eye out for some impressive strength increases.
Weighted Wide Grip Pull Up 35lb x 10, at 207lb
50 total reps
10, 10 , 10 , 10 , 10
Short rest periods
- These felt even easier than last time. I am very happy with the progress I've been making in these and look forward to getting even stronger.
Bodyweight Wide grip Pull Up at 207lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- Again, much easier. Improved range, better speed..feeling very strong on pull ups these days. I like it.
Chest Supported Dumbbell Row 135lb x 10
60 total reps
10, 10 , 10 , 10 , 10 , 10
Straight sets
- Very satisfied with how these went, especially since I increased the weight this session. This is my go to lift and horizontal row for my middle back development, seated rows come secondary to this in my programming, so getting stronger here is a pretty big deal to me. Given that, I am satisfied I am getting stronger here. I should have no issue maxing out on these this cycle.
Seated Row 190lb x 10
50 total reps
10, 10 , 10 , 10 , 10
Straight sets
Neutral Grip attachment
Elbows Tucked
Full squeeze
- Getting really strong here, and I'm still maintaining very good control during the lift, with a 1-2 second squeeze, and elbows tucked. Excellent overall lift for putting slabs of size on all over your entire back, lats, rear delts, middle back, rhomboids, etc...felt really good doing these today.
Lying Cable Curl 80lb x10
60 total reps
10, 10 , 10 , 9 , 7 , 6 , 5 , 5
- I'm getting way more reps in the subsequent sets in these and I upped the weight on the last session, so that is a very good improvement imo. Biceps are seeing some very nice improvements as I mentioned earlier and its no wonder given how strong I'm getting in this lift, as well as my weighted chin ups. The pumps here are getting close to unbearable.
weighted chinup
Member
This is my entry for Saturday's leg day, I apologize for the delay in getting this one up.
Week 4 10/04/2014
Weight 209lbs
Strength Increases
Front Squat +5lbs
current weight 190lb x 10
Romanian Deadlift +10lbs
current weight 360lb x 10
This workout was terrific.
Strength increases on both of my main lifts, which is great as far as I'm concerned.
I was getting some unreal back leg and lower back pumps during RDL's, I have never got that swollen up from that lift, it was awesome. I will attribute this to the fact that my legs have been growing like crazy this cycle.
Performance was terrific, I felt the RDL's incredibly well in my hamstrings during the lift, good range, and felt incredibly strong as well. I'm very satisfied with how I performed on deadlifts.
Front squats went very well too, my rest periods were shorter than usual, bar speed was consistent throughout the whole lift, and my performance was very good even towards the end of the lift when I become heavily fatigued. Not bad considering I upped the weight..
Quads are getting some very impressive size gains, they are blowing up quite nicely, improved separation and a wider quad sweep are all readily apparent improvements. I'm very satisfied with my leg gains thus far on this cycle.
Noticed general improvements all throughout my physique, arms are much bigger, I'm recomping quite nicely too , chest is much thicker, biceps are definitely bigger/rounder and harder, and triceps are seeing some nice growth back there too. Forearms are getting really dense and detailed as well.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
Second leg day of the week
Romanian Deadlifts 360lb x10
50 Total reps
10, 10 , 10 , 10 , 10
Straight sets.
- I was getting some unreal pumps in my back legs during these, and some incredible lower back pumps as well. It felt great, performance was very good here, definitely hit my back legs extremely well with these. I'm satisfied with how these went and look forward to getting even stronger.
Front Squat 190lb x 10
50 total reps
10, 5 , 5 , 5 , 5, 5 , 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- Even with a weight Increase I was still getting a very good amount of reps per set despite how heavily this lift fatigues you. Make no mistake friends, this lift will DESTROY you mentally, physically, and in every other way imaginable. It takes some next level mental kung-fu to handle doing these with high volume and a 10RM throughout the entire lift....you also need to be fairly well rounded when it comes to mobility and flexibility because maintaining an upright position can become a challenge when you become heavily fatigue. Depth has never been an issue for me, even when I am extremely fatigued during a set, I have never once had depth take a hit, anything other than maximal depth on these just feels unnatural for me, I'm sure this is the case for most guys who f.squat.
I felt strong as fuck throughout this entire lift, mentally and physically I felt strong and loved every second of every rep done. I would rate the efficacy of this workout a 10/10 in terms of getting stronger, this session was extremely effective and extremely satisfying at the same time. I will be getting even stronger in these soon.
Single leg. Leg Extension 45lb x 15
65 total reps per leg
15, 10 , 10 , 10 , 10 , 10
Single Leg. Leg Curl 45lb x 15
45 total reps per leg
15, 15 , 15
Week 4 10/04/2014
Weight 209lbs
Strength Increases
Front Squat +5lbs
current weight 190lb x 10
Romanian Deadlift +10lbs
current weight 360lb x 10
This workout was terrific.
Strength increases on both of my main lifts, which is great as far as I'm concerned.
I was getting some unreal back leg and lower back pumps during RDL's, I have never got that swollen up from that lift, it was awesome. I will attribute this to the fact that my legs have been growing like crazy this cycle.
Performance was terrific, I felt the RDL's incredibly well in my hamstrings during the lift, good range, and felt incredibly strong as well. I'm very satisfied with how I performed on deadlifts.
Front squats went very well too, my rest periods were shorter than usual, bar speed was consistent throughout the whole lift, and my performance was very good even towards the end of the lift when I become heavily fatigued. Not bad considering I upped the weight..
Quads are getting some very impressive size gains, they are blowing up quite nicely, improved separation and a wider quad sweep are all readily apparent improvements. I'm very satisfied with my leg gains thus far on this cycle.
Noticed general improvements all throughout my physique, arms are much bigger, I'm recomping quite nicely too , chest is much thicker, biceps are definitely bigger/rounder and harder, and triceps are seeing some nice growth back there too. Forearms are getting really dense and detailed as well.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
Second leg day of the week
Romanian Deadlifts 360lb x10
50 Total reps
10, 10 , 10 , 10 , 10
Straight sets.
- I was getting some unreal pumps in my back legs during these, and some incredible lower back pumps as well. It felt great, performance was very good here, definitely hit my back legs extremely well with these. I'm satisfied with how these went and look forward to getting even stronger.
Front Squat 190lb x 10
50 total reps
10, 5 , 5 , 5 , 5, 5 , 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- Even with a weight Increase I was still getting a very good amount of reps per set despite how heavily this lift fatigues you. Make no mistake friends, this lift will DESTROY you mentally, physically, and in every other way imaginable. It takes some next level mental kung-fu to handle doing these with high volume and a 10RM throughout the entire lift....you also need to be fairly well rounded when it comes to mobility and flexibility because maintaining an upright position can become a challenge when you become heavily fatigue. Depth has never been an issue for me, even when I am extremely fatigued during a set, I have never once had depth take a hit, anything other than maximal depth on these just feels unnatural for me, I'm sure this is the case for most guys who f.squat.
I felt strong as fuck throughout this entire lift, mentally and physically I felt strong and loved every second of every rep done. I would rate the efficacy of this workout a 10/10 in terms of getting stronger, this session was extremely effective and extremely satisfying at the same time. I will be getting even stronger in these soon.
Single leg. Leg Extension 45lb x 15
65 total reps per leg
15, 10 , 10 , 10 , 10 , 10
Single Leg. Leg Curl 45lb x 15
45 total reps per leg
15, 15 , 15
Last edited:
weighted chinup
Member
Week 5 10/06/2014
Weight 208lbs
Gentlemen, you will be glad to know that the weights are starting to feel easier by the workout, while I did not increase any of the lifts today, this workout was a good indicator of where I stand and its quite clear that I am about ready to up the poundages on my weighted dip and incline barbell bench very soon, ideally on my next PUSH session. The amount of reps I was able to get on weighted dips this week compared to my last session was absolutely absurd. It was almost laughable how much better I performed today than on Thursday.
I am very satisfied with how this session went. Triceps were ridiculously blown up, side delts are slowly starting to adapt into that undeniably enhanced/drug look...you know the look I'm talking about, while they are not quite egregiously obvious they are carrying a very good amount of size and the AAS are starting to improve separation and other characteristics that are always associated with having an enhanced look. I like it.
Incline benching went incredibly well, I could have done these all day. I felt very strong and focused both physically and mentally during these.
Triceps are seeing some pretty drastic improvements in size, so are my side delts as I had mentioned earlier. Arms in general are getting some very good improvements in size, it is very noticeable at this point and only going to get better imo.
Workout - push/pull/legs/push/pull/legs
push - chest side-delt front-delt tricep
First PUSH session of the week.
Weighted Dips 115lbs x 10 , at 208lb
60 total reps
10, 10 , 10 , 6 , 5 , 7 , 5 , 6 , 4
Short rest periods / Straight sets
- That rep progression says it all really. I am most certainly getting stronger in these despite recently increasing the weight. 3 plates is happening soon. 4 plates...it could happen, I don't believe in prematurely hyping things up, so at this point my feelings towards getting 4 plates is that of hopefulness / optimism...it could happen, the possibility is real.
Incline barbell bench wide grip reduced incline 180lb x 10
50 total reps
10, 6 , 6 , 5 , 5 , 5 , 5 , 5 , 5
Short rest periods
Reduced Incline
Wide Grip
- Noticeably stronger here. These went incredibly well today, performance was excellent. Chest got blown up quite nicely by the time I was through with these and I felt very strong throughout the whole lift. I will be getting stronger here soon in the coming weeks, this is just the beginning.
Peck deck fly 180lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- Nothing to report on here, business as usual.
Side delt work -
Dumbbell side lateral raise 85lb x 25
25, 25 , 25 , 25
Dumbbell side lateral raise reduced weight 45lb x 25
25, 25 , 25 , 25
Seated Dbell Lateral Raise 35lb x 20
20, 20 , 20
Single Arm Machine Lateral Raise 120lb x 30 alternating left / right arm no rest -
30, 30 , 30 , 30
Side delts, like I mentioned earlier are starting to get some improved separation. I have always had a very impressive rear and side delt look to my physique, even as a natural I would say my side delt development was extremely far along and fairly impressive size wise, but I'm starting to get a more rounder look on the side and rear delts as a whole, as well as improved separation.
Tricep work - Rope press-down 115lb x 15
15, 15, 15 , 15 , 15
Single Arm. Rope Pressdown 30lb x 20-30 Alternating between left/right arm no rest
30, 20, 20 , 20, 20
I need to up the weight on my single arm rope press downs I think, they are starting to get too easy. A little goes a long way with this lift, it takes very little weight at all to give you a very challenging lift.
Weight 208lbs
Gentlemen, you will be glad to know that the weights are starting to feel easier by the workout, while I did not increase any of the lifts today, this workout was a good indicator of where I stand and its quite clear that I am about ready to up the poundages on my weighted dip and incline barbell bench very soon, ideally on my next PUSH session. The amount of reps I was able to get on weighted dips this week compared to my last session was absolutely absurd. It was almost laughable how much better I performed today than on Thursday.
I am very satisfied with how this session went. Triceps were ridiculously blown up, side delts are slowly starting to adapt into that undeniably enhanced/drug look...you know the look I'm talking about, while they are not quite egregiously obvious they are carrying a very good amount of size and the AAS are starting to improve separation and other characteristics that are always associated with having an enhanced look. I like it.
Incline benching went incredibly well, I could have done these all day. I felt very strong and focused both physically and mentally during these.
Triceps are seeing some pretty drastic improvements in size, so are my side delts as I had mentioned earlier. Arms in general are getting some very good improvements in size, it is very noticeable at this point and only going to get better imo.
Workout - push/pull/legs/push/pull/legs
push - chest side-delt front-delt tricep
First PUSH session of the week.
Weighted Dips 115lbs x 10 , at 208lb
60 total reps
10, 10 , 10 , 6 , 5 , 7 , 5 , 6 , 4
Short rest periods / Straight sets
- That rep progression says it all really. I am most certainly getting stronger in these despite recently increasing the weight. 3 plates is happening soon. 4 plates...it could happen, I don't believe in prematurely hyping things up, so at this point my feelings towards getting 4 plates is that of hopefulness / optimism...it could happen, the possibility is real.
Incline barbell bench wide grip reduced incline 180lb x 10
50 total reps
10, 6 , 6 , 5 , 5 , 5 , 5 , 5 , 5
Short rest periods
Reduced Incline
Wide Grip
- Noticeably stronger here. These went incredibly well today, performance was excellent. Chest got blown up quite nicely by the time I was through with these and I felt very strong throughout the whole lift. I will be getting stronger here soon in the coming weeks, this is just the beginning.
Peck deck fly 180lb x 10
50 total reps
10, 10 , 10 , 10 , 10
- Nothing to report on here, business as usual.
Side delt work -
Dumbbell side lateral raise 85lb x 25
25, 25 , 25 , 25
Dumbbell side lateral raise reduced weight 45lb x 25
25, 25 , 25 , 25
Seated Dbell Lateral Raise 35lb x 20
20, 20 , 20
Single Arm Machine Lateral Raise 120lb x 30 alternating left / right arm no rest -
30, 30 , 30 , 30
Side delts, like I mentioned earlier are starting to get some improved separation. I have always had a very impressive rear and side delt look to my physique, even as a natural I would say my side delt development was extremely far along and fairly impressive size wise, but I'm starting to get a more rounder look on the side and rear delts as a whole, as well as improved separation.
Tricep work - Rope press-down 115lb x 15
15, 15, 15 , 15 , 15
Single Arm. Rope Pressdown 30lb x 20-30 Alternating between left/right arm no rest
30, 20, 20 , 20, 20
I need to up the weight on my single arm rope press downs I think, they are starting to get too easy. A little goes a long way with this lift, it takes very little weight at all to give you a very challenging lift.
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Looking good! Care to share your usual diet on a day to day basis?
HuckingFuge
New Member
I noticed that there was no mention of diet or food intake.
BIGMESC
New Member
Impressive, keep up the good work WC
weighted chinup
Member
Week 5 10/07/2014
Weight 208lbs
Very solid workout.
No strength increases today, but I felt much stronger in the number of reps I was able to get on certain lifts. This workout went very well in my opinion.
I was able to get more reps in the subsequent sets on a few of my lifts, including weighted chin-ups, and lying cable curls. I am very satisfied with the slight improvement on my weighted chin ups, and I'm happy to see I'm getting stronger at lying cable curls as well.
Mostly physique changes are what I noticed this workout. Specifically, I'm recomping quite nicely. Leaning out while slowly adding LBM to my frame, and my overall body composition is starting to improve. This is what I was after from the start since I don't really see how I could realistically gain 20-30lbs given that I started this cycle at 200lbs at 5'7. My goals are on the realistic side and I'm looking to add several solid pounds of lean body mass, ideally more of a recomp/lean gain cycle, and that is the direction things have been going. I am satisfied with this.
Weighted chin ups went fairly well, as did weighted pulls, I felt great during bodyweight wide grip pull ups, and I felt incredibly strong on the seated row. I will be upping the weight on that one on my next session. Chest supported rows went VERY well today, definitely an increase in performance, slightly shorter rest periods, improved range and control. That is a sign of getting stronger.
Biceps are seeing some very impressive improvements in size.
Workout - push/pull/legs/push/pull/legs
pull - upper back rear delt bicep
First PULL session of the week
Weighted Chin-ups 80lbs @ 208lb bw x 10
60 Total reps
10, 6 , 6 , 6 , 6 , 6 , 6 , 6 , 5 , 5
Short Rest Periods
- A very slight increase in strength, as demonstrated by my improved rep progression. Not much to report on yet, but I should be getting even stronger in these soon. This session went fairly well with my performance on weighted chin ups in mind, ideally I was looking to make a more dramatic improvement in strength and performance, but there is plenty of time to make even more gains, and my progress in this lift has been fairly on point.
Weighted Wide Grip Pull Up 35lbs @ 208lb bw x 10
50 total reps
10, 10 , 10 , 10 , 10
Short rest periods
- These went fairly well, not much to report on. Hoping to maybe get to 55-60lbs on these ones during this cycle. Weighted Chin-ups are my primary vertical pull as I had mentioned earlier in this log so obviously those are critical, however I have been getting better at these and wouldn't mind getting even stronger.
Bodyweight Wide grip Pull Up at 208lb bw x 10
50 total reps
10, 10 , 10 , 10 , 10
- Business as usual.
Chest Supported Dumbbell Row 135lb x 10
60 total reps
10, 10 , 10 , 10 , 10 , 10
Straight sets
- These went very well and I think an increase in weight will be happening soon. I think its safe to say I will be maxing out on these this cycle. I was able to get better range and in general felt much stronger and in control during these, so I would consider that a definite improvement. My middle back is absolutely loving all of the rows I keep throwing at it, getting stronger and thicker. Rows are definitely one of my favorite movements and the chest supported row is my absolute favorite horizontal row, I absolutely love doing this lift and seeing the results in my physique from all the high volume rowing.
Seated Row 190lb x 10
50 total reps
10, 10 , 10 , 10 , 10
Straight sets
Neutral Grip attachment
Elbows Tucked
Full squeeze
- I felt incredibly strong on these ones today. I will be upping the weight on my next session.
Lying Cable Curl 80lb x10
70 total reps
10, 10 , 10 , 10 , 10 , 9 , 6 , 5
- These went extremely well today. I am noticeably stronger, the rep progression/ number of reps I was able to get in the subsequent sets is a pretty substantial improvement over my last session, so needless to say I am satisfied to see I am making progress here. My biceps are loving these, and the pumps are starting to get painful.
Weight 208lbs
Very solid workout.
No strength increases today, but I felt much stronger in the number of reps I was able to get on certain lifts. This workout went very well in my opinion.
I was able to get more reps in the subsequent sets on a few of my lifts, including weighted chin-ups, and lying cable curls. I am very satisfied with the slight improvement on my weighted chin ups, and I'm happy to see I'm getting stronger at lying cable curls as well.
Mostly physique changes are what I noticed this workout. Specifically, I'm recomping quite nicely. Leaning out while slowly adding LBM to my frame, and my overall body composition is starting to improve. This is what I was after from the start since I don't really see how I could realistically gain 20-30lbs given that I started this cycle at 200lbs at 5'7. My goals are on the realistic side and I'm looking to add several solid pounds of lean body mass, ideally more of a recomp/lean gain cycle, and that is the direction things have been going. I am satisfied with this.
Weighted chin ups went fairly well, as did weighted pulls, I felt great during bodyweight wide grip pull ups, and I felt incredibly strong on the seated row. I will be upping the weight on that one on my next session. Chest supported rows went VERY well today, definitely an increase in performance, slightly shorter rest periods, improved range and control. That is a sign of getting stronger.
Biceps are seeing some very impressive improvements in size.
Workout - push/pull/legs/push/pull/legs
pull - upper back rear delt bicep
First PULL session of the week
Weighted Chin-ups 80lbs @ 208lb bw x 10
60 Total reps
10, 6 , 6 , 6 , 6 , 6 , 6 , 6 , 5 , 5
Short Rest Periods
- A very slight increase in strength, as demonstrated by my improved rep progression. Not much to report on yet, but I should be getting even stronger in these soon. This session went fairly well with my performance on weighted chin ups in mind, ideally I was looking to make a more dramatic improvement in strength and performance, but there is plenty of time to make even more gains, and my progress in this lift has been fairly on point.
Weighted Wide Grip Pull Up 35lbs @ 208lb bw x 10
50 total reps
10, 10 , 10 , 10 , 10
Short rest periods
- These went fairly well, not much to report on. Hoping to maybe get to 55-60lbs on these ones during this cycle. Weighted Chin-ups are my primary vertical pull as I had mentioned earlier in this log so obviously those are critical, however I have been getting better at these and wouldn't mind getting even stronger.
Bodyweight Wide grip Pull Up at 208lb bw x 10
50 total reps
10, 10 , 10 , 10 , 10
- Business as usual.
Chest Supported Dumbbell Row 135lb x 10
60 total reps
10, 10 , 10 , 10 , 10 , 10
Straight sets
- These went very well and I think an increase in weight will be happening soon. I think its safe to say I will be maxing out on these this cycle. I was able to get better range and in general felt much stronger and in control during these, so I would consider that a definite improvement. My middle back is absolutely loving all of the rows I keep throwing at it, getting stronger and thicker. Rows are definitely one of my favorite movements and the chest supported row is my absolute favorite horizontal row, I absolutely love doing this lift and seeing the results in my physique from all the high volume rowing.
Seated Row 190lb x 10
50 total reps
10, 10 , 10 , 10 , 10
Straight sets
Neutral Grip attachment
Elbows Tucked
Full squeeze
- I felt incredibly strong on these ones today. I will be upping the weight on my next session.
Lying Cable Curl 80lb x10
70 total reps
10, 10 , 10 , 10 , 10 , 9 , 6 , 5
- These went extremely well today. I am noticeably stronger, the rep progression/ number of reps I was able to get in the subsequent sets is a pretty substantial improvement over my last session, so needless to say I am satisfied to see I am making progress here. My biceps are loving these, and the pumps are starting to get painful.
weighted chinup
Member
Sure thing, I should probably mention daily diet every now and then, this journal has been getting very heavy in the training department. Maybe some more mention of my aas use in general and diet wouldn't hurt. A little variety is always good.
Diet - I eat around 4200 calories per day, that is my daily caloric goal that I try to aim for. Off cycle I made the best gains of my life using moderate / reasonable protein requirements of about .75 g of protein per lb of bw. On cycle however I bumped that up slightly per the suggestion of some very knowledgeable members here so my protein intake is a bit higher now. I only use about 1 and a half scoops of whey protein a day, the majority of my protein comes from whole foods. Lots of carbs in my diet, but I still believe in getting a decent amount of fat in, I notice some slight improvements in performance as well when I get an appropriate amount of fat in my diet as opposed to eating minimal amounts.
I include white rice with nearly all of the meals that I cook, it is a staple in my diet. I eat about 3-4 meals with white rice with either a red meat, fish, or chicken breast. I make a lot of meals with liver and beef heart, these two meats are excellent in terms of taste and quality and are readily available and fairly inexpensive. Other meals include pasta with ground beef, cereals , natural peanut butter, and rye bread. Those are pretty much my staple meals.
I eat around 7-8 meals per day simply out of personal preference, not for any muscle building or voodoo dieting gimmicks. At least 4 of those meals are the meals that I prepare with white rice and a meat, either red meat, chicken, or fish, sometimes more. Additional meals past that include pasta with ground beef, cereals , rye bread w. natural peanut butter, and a few other meals.
Yesterday my daily diet looked like - 3 meals of white rice with seasoned tilapia and sauce, 2 meals of pasta with ground beef, 1 meal of cereal, and 2 meals with rye bread and natural peanut butter, and a little bit of whey protein. So about 8 meals in total and around 4200 calories.
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4leafclover
New Member
Wish I could eat as many carbs as you do, my body just reacts horribly when I get a lot of carbs in it (specifically, my mid section hates carbs). I love white rice, but I can't take the immediate energy release it gives (and easier conversion to fat), when I can eat rice, it has to be brown rice and I can't eat more than a cup a day... I love pasta, but if I ate it, I would blow up like a baloon. Making me jelly. 
I do however, advocate the fats you are talking about! I can eat red meat with little to no problems (as well as lots of nuts that are high in fats).
I eat constantly, but I also have about 6 meals a day (plus snacks!), but two of my meals are weight gainer!
Thanks for sharing your diet!
I want to see some AAS input as well!
I do however, advocate the fats you are talking about! I can eat red meat with little to no problems (as well as lots of nuts that are high in fats).
I eat constantly, but I also have about 6 meals a day (plus snacks!), but two of my meals are weight gainer!
Thanks for sharing your diet!
I want to see some AAS input as well!
I'm the same as @4leafclover anytime I consume a large amount of carbs I blow up. I've been doing carb cycling and am into it and liking the results.
For instance, Monday was a carb up day(also leg day) and my weight went from 214 on Saturday to 221 on Tuesday. Both weighted at the same time of day. This week I'm trying to up my carb intake by 50-100g on low carb days and trying to increase my cardio and see what my result are in the next couple weeks.
What do you do for cardio @weighted chinup ?
For instance, Monday was a carb up day(also leg day) and my weight went from 214 on Saturday to 221 on Tuesday. Both weighted at the same time of day. This week I'm trying to up my carb intake by 50-100g on low carb days and trying to increase my cardio and see what my result are in the next couple weeks.
What do you do for cardio @weighted chinup ?
weighted chinup
Member
Glad to hear that carb cycling is working well for you, a lot of guys get excellent results with it.
I don't regularly do cardio and I've never really done any aggressive cutting so I haven't made much use of it in my lifting career thus far. Reducing calories has worked well for me, but I generally prefer recomping every so often to lean out and minimize or even reduce a bit of fat than I do to going on long cuts.
My cardiovascular performance however is actually pretty good, which is not really surprising given the amount of volume I train with and the short periods and rest pause work, of course you don't get the same calorie burning that you do with doing regular cardio.
I'm sure if I wanted to get to a very lean bodyfat percentage, maybe around 10 percent or under, I would probably have to start doing regular cardio on the daily to get there.
Have to say I love white rice! It's a good tasting carb which is a staple in my diet.
weighted chinup
Member
Week 5 10/08/2014
Weight 208lbs
Another excellent leg session.
Nothing major to report on here, I will keep this entry fairly short. I'm feeling really good during romanian deadlifts, I'm getting some legendary pumps in my hamstrings during these. I'm trying to do a better job of getting the stretch reflex on as many reps as I possibly can so maybe I will try and clean them up a tiny bit before upping the weight. Shouldn't take long at all though..I can feel it.
Front squats went very well, I am much stronger as shown by the rep progression. I will be able to up the weight on these ones very soon. I gotta say, my legs have been making ridicolous gains this cycle, some drastic improvements in seperation and like I have mentioned many times, my quad sweep just keeps on getting wider. Front squatting is responsible for pretty much all of this. I can come into the gym and do romanian deadlifts and front squats ONLY for an hour and half, maybe even longer and I will continue to make impressive size gains on my legs.
I really am not noticing the effects of accumulative fatigue in my performance on a workout to workout basis, I am certain that the strength gains I'm making as a result of the test is masking the effects of fatigue. I'm very satisfied with this and as anyone who has trained high volume or high frequency knows, fatigue can be a real pain and can actually mask your progress.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
First leg day of the week
Romanian Deadlifts 360lb x10
50 Total reps
10, 10 , 10 , 10 , 10
Straight sets.
- The pumps I get in my hamstrings during these is really incredible. I want to clean these up a little bit before I up the weight, but all in all I'm satisfied with how I performed, I felt strong and my range was very good. My back legs are loving all the volume and weight I am able to do on these.
Front Squat 190lb x 10
50 total reps
10, 7 , 6 , 6 , 6, 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- As you can see I am stronger in the subsequent sets, that rep progression is a pretty big improvement over my last session. I think I will be upping the weight on these soon, either on my Saturday session this week, or next Wednesday.
I'm loving how strong my performance is on these. Like I had mentioned earlier, I am not really noticing the effects of fatigue despite the volume and frequency with which I train in and how strong I've been getting. This lift is very important to me, and seeing it become easier and easier on a workout to workout basis brings me great joy.
Single leg. Leg Extension 45lb x 15
85 total reps per leg
15, 10 , 10 , 10 , 10 , 10 , 10, 10
- Nothing much to report on here, just some extra isolation / volume...front squatting is where the real gains are made for my leg development haha.
Single Leg. Leg Curl 45lb x 15
45 total reps per leg
15, 15 , 15
Weight 208lbs
Another excellent leg session.
Nothing major to report on here, I will keep this entry fairly short. I'm feeling really good during romanian deadlifts, I'm getting some legendary pumps in my hamstrings during these. I'm trying to do a better job of getting the stretch reflex on as many reps as I possibly can so maybe I will try and clean them up a tiny bit before upping the weight. Shouldn't take long at all though..I can feel it.
Front squats went very well, I am much stronger as shown by the rep progression. I will be able to up the weight on these ones very soon. I gotta say, my legs have been making ridicolous gains this cycle, some drastic improvements in seperation and like I have mentioned many times, my quad sweep just keeps on getting wider. Front squatting is responsible for pretty much all of this. I can come into the gym and do romanian deadlifts and front squats ONLY for an hour and half, maybe even longer and I will continue to make impressive size gains on my legs.
I really am not noticing the effects of accumulative fatigue in my performance on a workout to workout basis, I am certain that the strength gains I'm making as a result of the test is masking the effects of fatigue. I'm very satisfied with this and as anyone who has trained high volume or high frequency knows, fatigue can be a real pain and can actually mask your progress.
Workout - push/pull/legs/push/pull/legs
legs - quads hamstrings calves etc
First leg day of the week
Romanian Deadlifts 360lb x10
50 Total reps
10, 10 , 10 , 10 , 10
Straight sets.
- The pumps I get in my hamstrings during these is really incredible. I want to clean these up a little bit before I up the weight, but all in all I'm satisfied with how I performed, I felt strong and my range was very good. My back legs are loving all the volume and weight I am able to do on these.
Front Squat 190lb x 10
50 total reps
10, 7 , 6 , 6 , 6, 5 , 5 , 5
Narrow stance
Maximal depth way below parallel
Heels placed on edge of 45lb plate because no weightlifting shoes
- As you can see I am stronger in the subsequent sets, that rep progression is a pretty big improvement over my last session. I think I will be upping the weight on these soon, either on my Saturday session this week, or next Wednesday.
I'm loving how strong my performance is on these. Like I had mentioned earlier, I am not really noticing the effects of fatigue despite the volume and frequency with which I train in and how strong I've been getting. This lift is very important to me, and seeing it become easier and easier on a workout to workout basis brings me great joy.
Single leg. Leg Extension 45lb x 15
85 total reps per leg
15, 10 , 10 , 10 , 10 , 10 , 10, 10
- Nothing much to report on here, just some extra isolation / volume...front squatting is where the real gains are made for my leg development haha.
Single Leg. Leg Curl 45lb x 15
45 total reps per leg
15, 15 , 15
