One Arm Standing Shoulder Press
20 x 8
30 x 8
40 x 8
50 x 5-plus 1 rep
DB Laterals
10 x 10
10 x 15
10 x 20
5/6 x 25-didnt really count on these
Rear Delt Row
15 x 15
15 x 20
13 x 25
Calve Shrugs
20 x 100
20 x 120
20 x 140
Pushdowns
15 x 50
15 x 70
15 x 90
15 x 110-PR
DB JM Press
3 x 8 x 20-really feel these in my triceps. didnt go to failure
overhead extensions
3 x 12
DB Curls
10 x 25
8 x 30
10 x 20
Concentration Curls
3 x 12 x 15
Hammer Curls
3 x 10 x 20
[quote]DazeDolo wrote:
[quote]Spidey22 wrote:
When will you hop back on BBB? I was excited lol[/quote]
Well since my gym is going to start being open 24 hours i was considering doing it on a 6 day split and going around 1am or 5am . How are those gains coming for you?[/quote]
Great man. Strength is really increasing in the higher rep ranges, and I’m feeling great. I’m planning on just running ramp 1 + Supergrowth phase a few times, at least until I can’t seem to just add weight or reps to the bar every week.
lol thats good to hear. i’ll be checking up on your progress.
Chest/Back today
Flat BB Press
6 x 110
4 x 130
4 x 150
6 1f x 170- PR . been getting PRs almsot every chest workout.
DB Flat Press 3 x 10 40
Cable Crossovers 3 x 15
DB Row
8 x 50
8 x 60
8 x 70
6 x 80-doing more reps and taking less jumps on incrememnts brought it down but i feel it way more in my lats.
High Row
10 x 90
10 x 110
10 x 130
10 x 150-i guess its a PR
One Arm Cable Row
4 x 10 x 90 - really feel this a lot in my lats.
Second Leg Workout of the Week.Was fun.
Front Squat
8 x 95
8 x 115
8 x 135
8 x 155
8 x 175
8 x 185-PR . i remember when i coudlnt even do 175 once 4 times. so happy about this even though im still pretty weak lol.
Leg Press
4 x 12 x 3pl PR?
Seated Leg Curls
10 x 45
10 x 55
10 x 65
Lying Leg Curls 3 x 10 x 80
Calve Raises
100 x 18
100 x 15
100 x 13
Seated Calve Raises
45 x 18
45 x 18
45 x 15
One Arm Standing Shoulder Press
8 x 20
8 x 30
8 x 40
6 x 50-plus 1 rep from last workout.these are hard
DB Laterals
10 x 10
10 x 15
10 x 20
8ish x 25- going keep em here untill i get better form and use less lower back
Calve Machine Shrugs
20 x 120
20 x 140
20 x 160-PR i guess lol
Pushdowns
15 x 60
15 x 80
15 x 100
11.99999999999 x 120 - lol
Did random tricep movements after this. I need to find a movement that doesnt bother my elbow but i can still do it unilateraly.So far
Skullcrushers,Overheadextensions,DB Jm Presses all bother my elbow. any suggestions?
DB Curls
10 x 20
10 x 25
10 x 30-PR
Concentration Curls 4 x 12 x 15 PR
Just finished up doing some cardio with the jump did. 1 minute on and 30 seconds off. My endurance fucking sucks and that cant be health and i’ve become clumsy since i been gaining weight. Hopefully this will help me out and slown down some of the fat i’ve been gaining.Planning to do hit twice a week(rest days) accompanied by ab work.
Chest and Back Day.
BB Flat Press
bar x some
65 x some
105 x 6
135 x 4
155 x 4
175 x 5- i could’ve gotten six if i didnt have such a retarded spotter. gave me a retarded ass lift off.
DB Flat Press
10 x 40
10 x 40
10 x 40
10 x 40 - volume PR . going to do 5 sets of 40 next week and then up the weight
Cable Crossovers
12 x 20
12 x 30
12 x 40
DB Row
8 x 55
8 x 65
8 x 70
8 x 80-PR . these were hard . left me out of breath
One Arm Pulldown
8 x 50
8 x 50
8 x 50
8 x 50
6 x 50
Cable Row
10 x 105
10 x 105
10 x 105
10 x 105
Other notes:
enjoying hitting everything twice a week.Breaking PRs way more often now . Legs still kinda sore from 3 days ago but ima kill it tomorrow regardless. I need to get to 315 back squat for reps already
woke up with a sore back, specifically in my lower lats. it seems that those one arm able rows really hit them good. happy it didnt interfere with my leg workout.
Legs
Back Squat
135 x 6
160 x 4
190 x 4
210 x 4
230 x 2
250 x 6 PR. 315 here i come…
Front Squat
10 x 135
10 x 135
10 x 135 only did 3 sets here because my legs were still sore and since i train my legs every 3 days i wanted to give them enough time to recover. ill do 3 sets of 140 next back squat workout.
Lying Leg Curls
12 x 90
12 x 100
12 x 110 PR
One Leg Curls 3 x 12 x 10 PR
Did some 6 sets of calves. weight and rep is not even worth metioning lol
Shoulders/Arms
One Arm DB Shoulder Press
8 x 20
8 x 30
8 x 40
7 x 50 - almost there
DB laterals
10 x 10
10 x 15
10 x 20
8ish x 25
Rear Delt Row
15 x 10
15 x 15
15 x 20
15 x 25
Front Raises for left shoulders
12 x 10
12 x 15
12 x 15
Calve Shrugs
20 x 140
20 x 160
20 x 180
Pushdowns
15 x 60
15 x 80
15 x 100
13 x 120
then i did 2 calve exercises for tris to see which one likes my elbows more. finally found something.
DB Curls
10 x 25
10 x 30
4 x 35-WTFFF LOL
Concentration Curls
12 x 20
7 x 20
7 x 20-didnt want to go to failure so i left 2 or 3 reps in tank
Been eating horribly the past the 2-3 days… Yesterday i only got 80g or so of protein and 1300 calories. The other day 2 days were similar. I need to find a job already so i can stock up on food much easier… Anyways here’s todays chest/back workout
Flat BB Press
6 x 105
4 x 135
4 x 155
5 x 175 and i did 1 forced rep
DB Flat Press
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40 volume PR
DB Row
8 x 55
8 x 65
8 x 75
5 x 85- these didnt feel right today.atually none of my back exercises today did and i felt drained the whole workout.smh
One Arm Pulldowns
8 x 50
8 x 50
8 x 50
8 x 50
7 x 50
Cable Row
10 x 105
10 x 105
10 x 105 PR
Legs todayy
Front Squat
8 x 135
8 x 150
8 x 170
8 x 190-PR
Leg Press(wide)
12 x 3pl 25
12 x 3pl 25
12 x 3pl 25 - volume PR but will be switching these to leg extensions most likely. i need something more joint friendly that’ll let me recover on time for my 2nd leg workout.
Leg Curls
10 x 50
10 x 70
10 x 90-PR
Try doing deadlifts but my lower back hates them. at first it felt good but once i tried 185 for a triple(lol) it got really tight and i had to sit down for a while. called it there and left the gym.
I’ve noticing that im starting to stall and gains are coming bit slower. Seems like working out 6 times a week has been becoming hard for my body so im going to start increasing protein and calories.
Anyways delts/arms today
DB Floor Press
10 x 30
10 x 35
10 x 45
10 x 50
OH Cable Extension
12 x 20
12 x 25
12 x 30
8 x 35
DB Curls
10 x 25
10 x 30
5 x 35-wtfff lol
HS Curl
10 x 20
10 x 30
7 x 40
Hammer Curl
8 x 20
8 x 25
4ish x 30
Rear Delt Flys Mahine 4 x 30 x 30lb(1minute rest a set)
Cable Laterals 4 x 12 x 10(1minute rest a set)
Upright Cable Row 4 x 15 x 15(1minute rest)-not going to keep these. bothers my shoulder a bit.
Chest/Back day
BB Flat Press
4 x bar
4 x 64
6 x 105
4 x 135
4 x 155
6 x 175-PR
DB Flat Press
8 x 55
8 x 55
6 x 55
DB Rows
8 x 55
8 x 65
8 x 75
8 x 85-PR
One Arm Lat Pulldowns
8 x 50 x 5 - PR
One Arm Cable Row
10 x 105 x 4 - PR
legsssss
leggssssss
Squat
10 x bar
6 x 95
6 x 135
4 x 165
4 x 195
2 x 225
6 x 255 -PR =']
Front Squat 3 x 10 x 135
Leg Curls
12 x 90
12 x 100
12 x 110
then i did a shit load of calve work. trynaa make themm cow gainzz
Stopped taking creatine about a week ago and someee strength on my squat lol but started taking it today again after feeling so weak squating.
Front Squat
135 x 8
155 x 8
175 x 8
195 x 4-WTF LOL
Leg Press
12 x 1pl
12 x 2pl
12 x 3pl
10 x 4pl
8 x 4pl
drop
8 x 3pl
8 or 10 i forgot x 2pl- you can feel your quads tearing…
Leg Extensions
15 x 30
15 x 50
15 x 70
2 drop sets
Leg Curls 3 x 12
DB RDL did like 2 sets of 12 to work on form. doesnt seem to bother my lower back as much and i feel it more in my hamstrings/glutes. going to keep these but do light weight for 3 or 4 sets. been neglecting my hammies a lot.