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coming to a gym near you.........
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Good shiat man! -
Well here we go...lol. My current stats: 5'6 172lbs ( i think), roughly 8% bodyfat. I'm not on a diet of any kind right now, just eating what i want. I'm also not "on" right now. Just got back in the gym from a 3 week lay off. Strength has lowered a little bit but as far as "look" I'm about the same as before I laid off. To give you a better understanding of what i'm doing in the gym now, I'm trying to improve on chest, lower back/lats, and hams, so right now i'm doing chest and hams twice a week and I alternate my back workouts every week. One for width and one for thickness. I use to do back twice but I'm stressed for time. If you have any questions feel free to ask. I'll try to post as much as i can...
Today: BACK AND CALFS...
BAR ROWS: 4 sets + warm up
15 reps 135lbs
10 reps 185lbs
6 reps 185lbs squeeze at the top
4 reps 225lbs
10 reps 135 squeeze at top
CLOSE GRIP CABLEROWS: 3 sets
10 reps 120lbs
6 reps 150lbs
6 reps 170lbs
DUMBELL ROWS: 3 sets
3 second squeeze at top
10 reps 60lbs
6 reps 75lbs
8 reps 75lbs
HAMMERSTENGTH ONE ARM ROWS 3 sets of 8...dont know the weight used..
CALFS: STANDING CALF RAISES (SMITH MACHINE)
4 SETS of 20+ reps w/ 12 plates...
seated calfs.... 3 sets of 12...Comment
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When you train are your sets to failure, close to failure, all to failure....etc. Curious.Comment
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Some of them are to failure, mainly basic movements like bar rows and things like that. Mostly all of my exercises are done very strict, on back I squeeze it for all its worth. lol. ...so i tend to go a little lighter on the weight so i can do this. Core movements are done heavy and to failure though... Also, most of the time I dont really count reps, so if you see me doing an odd number of reps that is why. I just focus on what my muscles are feeling like.Originally posted by Stout1Comment
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I like this journal
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don't tell me your one of those bastards that can eat anything and still be at 8% bf lol
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yes I think he is, lucky freak!Originally posted by buffnessdon't tell me your one of those bastards that can eat anything and still be at 8% bf lol
awesome (about freaking time you posted this) journalComment
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Thanks bro. Most of the exercises I do are the same week by week except for back, so it may get a little boring in here.....lol. I'll try to post as much as i can. I'll post pics in the months to come and any cycle stuff i do i'll post here too.Originally posted by goes4ever
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Awesome mpresiv!! 8% you lucky bugger!! I look forward to following this. Post as many pics as you like
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Real quick....
Today was my second chest and ham day. Kinda light BTW. In and out in around 45 minutes
STANDING LEG CURL MACHINE 4 SETS @ 70-100 LBS
LYING LEG CURLS 3 SETS SAME WEIGHTS
STIFF LEGGED DEADS W/DUMB BELLS 2 SETS 60LBS DB'S
INCLINE BENCH 3 SETS, 10 REPS @ 185-225LBS
FLAT BENCH 3 SETS, 6-8 REPS @ 185, 225, 275LBS (3 REPS)....
(Very quick workout)Comment
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looks good bro, how long did this take? 45-60 min?Comment
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Nice workout mpresiv...I'd drop dead if I saw a guy in our gym doing SLDL's. Christ, the majority of them have NO clue what they are I'm sure.Comment
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Yeah, they dont do them in my gym much either....lol. Come to think of it i'm the only one of the glute machine too.......Originally posted by irongirl. Oh well
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LEG DAY:
EXTENTIONS: 3 SETS
15 REPS AT 70LBS
10 REPS AT 90LBS
10 REPS AT 120LBS
SQUATS: 4 SETS (ALL the way down)
12 REPS AT 185LBS
8 REPS AT 225LBS
4 REPS AT 315LBS
12 REPS AT 225LBS
WALKING LUNGES: 3 SETS
40-50 YARDS WITH DUMBELLS EACH SET
HACK SQUATS: 3 SETS
12 REPS AT 4 PLATES
10 REPS AT 6 PLATES
10 REPS AT 4 PLATES
SEATED LEG CURLS: 4 SETS
10-12 REPS AT 70-80LBS
I didnt hit legs last week so i was pretty thrashed after this workout. It was around 17 sets total...lol. Typical leg day for me. Weights are moderate, nothing too heavy. I alternate leg workouts each week like I do Back, so next week it will be different. Workout took around one and a half hours ~ one hour 45 minutes.Comment
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