Goodfellow's Log

Arms, finally followed the plan in my OP (3x)

CG bench from pins
95 x lots
135 x 8
190 x 6
245 x 4
225 x 6
205 x 8 (a tad too light)

DB curls
35 x 8
45 x 6
55 x 6
55 x 5
50 x 6

tricep pushdowns
#10 & #14 for warm ups
#19 x 8
#18 x 8
#17 x 9

Db preacher curls
2 sets of warm ups
45 x 5
40 x 8
35 x 10

also did some car sprints today, only did 6, got some legs to do tomorrow.

Deadlifts
155 x whatever for warm up
200 x 5
245 x 5
300 x 4
335 x 3
385 x 3

Squats
135 x 8
185 x 8
225 x 6
275 x 5
315 x 6

Front squats
95lb 2x5
135 x 5
185 x 3
200 x 3
200 x 3
135 x 6
135 x 6

going heavier on deadlifts/squats really made my front squats suffer more than usual.

Then some car sprints, I did 8.

Diet for the past week has been like this:

Make sure I eat two 12oz steaks a day, 1 or 2 chicken breasts, 4-8 eggs and 3-5 scoops of protein.

Along with those I will have either: 1 sweet potato, 1 cup of brown rice, 1 bowl of cereal (breakfast only), or 1 cup oatmeal

I also have 500ml of ‘innocent smoothie - goji berry’ for breakfast.

Put 3 plates on the bench press today, very happy, huge confidence boost feeling that in my hands.

Bench press
135 x 5
135 x 5
185 x 3
225 x 2
250 x 1
280 x 1
315 x 1, could of got 2, booyah

Incline hammer strength
1 plate a side x whatever
2 plate a side x 10
3 plate a side x 8
3.5 plate a side x 6
4 plate a side x 4
2 plate a side x 12 (easy)

Machine press
4x12-15

Had a day off yesterday, that 1 rep on 315 really burned me out mentally

Rack pulls IBB style
225 x 3
245 x 3
265 x 3
285 x 3
315 x 3
335 x 3
365 x 3

DB row
60 x 10
80 x 10
100 x 10
115 x 7
135 x 15 (used straps)
100 x 18 (no straps)

Lat pulldown
#10 x 10
#12 x 10
#14 x 10
#16 x 7

Behind neck pulldown & regular pulldown - easy, slow, focusing on contraction/stretch
#10 x 5 (BTN)
#10 x 5 (regular)
#10 x 5 (BTN)
#10 x 5 (regular

Shoulders today, I really haven’t been eating enough lately because I haven’t been sleeping properly/been in a good routine, I suck.

So due to that I haven’t been recovering as well and my regular balls-out workouts have just been beating me into the ground (i.e the chest/back workouts past couple of days)

so until I get my routine back into order i’m planning on doing some more IBB style stuff:

Seated Top 1/2 BB OH press from pins:
95 x 3
110 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3 (speed started to slow down)

Seated BB OH press:
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3 (speed slowing slightly…
165 x 3 (probably should of done 155 or 160, they were good smooth reps though.)

Seated DB OH press:
50 x 5
60 x 5
70 x 5
90 x 5 (would of had 6 but my spotter took the DB off me lol)
90 x 5

DB front raise, Cable face pulls, DB lateral raise circuit:
1st set: 5 reps on each exercise.
2nd set: max reps on each exercise (around 15-20 reps, didn’t count them at all)
3rd set: max reps on each exercise (around 12-15 reps, same deal)

Anyways, I really fucking need to start eating more. I’m ruining my progress. I’ve also had to cut out car sprints because i just can’t recover.

My goal is to get 6 whole meals a day, 8-12oz meat and 30-50g carbs each meal, not including breakfast (5-6 eggs, cereal or toast, i have no appetite in the morning)

I’ve only been getting like 3 whole meals, and been substituting the others with protein shakes w/ eggs. Not good enough.

[u]I suck.[/u]

arms yesterday

CG bench from pins

135 x warmup
175 x warmup
175 x warmup
245 x 7
235 x 7
225 x 8

DB curls
30’s
45’s
55 x 7
50 x 7
45 x 8

Tricep pushdown
4 x 10-12, #19 for 12 last set

cable preacher curls
4 x 10-12, + 1 dropset at the end

legs, in and out in 45 minutes, legs hurt like fuck, had a great workout

squats
135 x 10
185 x 10
225 x 8
265 x 6
315 x 8 PR by 2 reps
365 x 1 (see how it felt, went up easy)
225 x 12

leg press
3 x 6-8

Lying leg curl
3 x 10,8,6 then 2 sets of 12.

Brotherhood of Iron 5.0, page 28.

back

deadlifts
135 x 10
225 x 8
315 x 4
335 x 3
365 x 3
385 x 3

db rows
95 x 10
110 x 8 (no straps)
135 x 8 (straps)
155 x 5

lat pulldown
4 x 8-10, went up to #16

seated row
3 x 12-15, went up to #18

seated BB OH press
bar x lots
95 x 10
110 x 10
135 x 8
155 x 8
175 x 8
200 x 5

Seated DB OH Press
60 x 8
80 x 8
90 x 4

single arm cable preacher curls
5 x 8-12

Squats
135 x 10
185 x 8
225 x 8
265 x 6
315 x 5
365 x 1, tried 2nd, failed
245 x 12

leg press
3 x 10-12

lying leg curl
3 x 10 to 6
2 x 12