Less than 10. No excuses

[FoRuMbOaRdS360]

Shoulder day:
db shoulder press:
75x8
70x11
70x9
dropset
55 arnold press for 8

Snatch jerk:
135x8
135x6
135x6

front db raises underhand:
30x14
25x20
25x18

chin pulls:
100x14
90x14
90x12

lat raises:
20x15

close grip:
135x17
135x12

[FoRuMbOaRdS360]

Leg day:

Atg squat:
225x12
245x10
275x4
Gettin back up there. These are super deep squats

Lunges with dbs:
60x14
60x16
60x16

Sldl:
275x12
275x10
185x12 Just did cuz my brother left it on.

Seated calfs:
250x12x3

[FoRuMbOaRdS360]

Shoulder day:

db press:
70X11
70x12
70x12
70x11

Snatch:
175x8
175x6
175x6

Cable laterals:
30x10x3

Bent reverse db fly:
35x12x2

and my shoulders are toast.

weigh in at 174 still >< but thats pwo and 176.6 prwo

[FoRuMbOaRdS360]

HIIT today:

I did 36" box jumps sets of 20. ~10 sets.

These are super intense and I love using them as HIIT

[Matt58]

Originally Posted by FoRuMbOaRdS360

HIIT today:

I did 36" box jumps sets of 20. ~10 sets.

These are super intense and I love using them as HIIT

Yea, I remember doing those for football and like you said they are intense and fun to do.

[FoRuMbOaRdS360]

Im in the process of moving so yea. I dont think anyone reads my journal neway so yeah lol

Nothing good enough to post

[FoRuMbOaRdS360]

Um i got my internet back so ima start keepin notes again.

Ive been sub 10% 2x this summer. Im hovering around 11-12% right now. And im plannin on taking that plunge to 8%.

My lifts are all about the same as they usually are. I can tell that legs are getting stronger and chest is getting bigger(but not stronger ><). I also found out that my triceps have gone to **** since I havent done any tricep work in over 6months. Just through chest and shoulders. I went and did tris a few days ago and was weaker than I use to be like a year ago. I think bench will jump with an increase in them.

Lifts are at:
Bench- Um to be realistic the closest to maxing ive done is 185 for 12 lol
Squat- Its back up to 275 clean 6 reps atg
DL- Stuck at 365 for 4-5.

Weight is at hovering around 170-174.

Im hopin to finish around 165 at 8% and just clean bulk all through about 185lbs.

[FoRuMbOaRdS360]

7/27

Weight=175

Chest/tris:
Bench:
135x10 wu
135x10 wu
185x2 wu
225x3x3
235x2
dropset 135x18

Incline db (weight pause on chest for 3-4 seconds):
70x8
65x6

Cable flys:
Low 60x12
Chest height 60x14
high 60x14

Skull Chrushers:
75x12
85x8

Db skulls:
30x14
30x12

one hand cable tri pulldown:
60x12
60x12
50x12

15min low int cardio

[FoRuMbOaRdS360]

Um today I was going to start a fresh journal over at mightysworld but I cant get on so ill put it up here.

Weight before workout = 173
Weight after 170

I just started my ec stack and its working alright, I think its doing too much and im going to start losing muscle mass. So ill be eating 3-4k cals cuz I know 3k I lose weight even before the ephedrine.

Back Day:

BB row:
135x12
155x12
185x8 pr

Seated cable row:
220x8pr
220x6pr
205x10pr

Wide grip pullups:
bwx17
bwx10
bwx7
dropset bwx1

Tbar:
125x8
115x8
Dropset:
115x3

Preacher curls:
85x8 pr
75x10
75x12

Seated Incline Db curls:
35x7
30x11


**Notes**
-I was going to start with DL but my hams were too sore and I felt weak. I knew it wouldnt be worth it to try pull 365x w/e. So instead I did bb rows to start. First time ive ever done "real" bent bb rows. I was suprised how much weight I could do. I know 185x8 isnt much but thats the first time ive ever done these. Besides that, I raped the rest of back day. Killed on rows and my biceps were pumpin nice. Oh and my wide grip pullups were 3-4 sec negs and they felt so nice.

[theara]

nice pull ups, really nice. Are you going all the way down on them? My goal is to get 20 reps of wide grip pull ups, i'm up to 10 +1or2 on a good day

[FoRuMbOaRdS360]

Originally Posted by theara

nice pull ups, really nice. Are you going all the way down on them? My goal is to get 20 reps of wide grip pull ups, i'm up to 10 +1or2 on a good day

Yeah all the way down in a slow neg. Back up and hold for ~1sec and down. I dont get anything out of them unless I use strict form. And thanks, 17 is alot and they felt really good. Prolly a pr but I dont really keep track of them. I want to get 25 perfect reps cuz some douche called me out. He got 25 reps with bad form and said theres no way ill get 25. I welcome that challenge

[FoRuMbOaRdS360]

7/31

Shoulders/traps/tris:

Db Shoulder press:
80x6
75x6
75x6

Hang Cleans:
185x8
225x0
185x8
185x9
135x8 with a standing press

Underhand db front raise:
30x10
30x10
30x10

Hammer Shoulder press:
100x12
130x8 (pr)
120x10

Skull crushers:
85x10
85x8

Db skull crushers:
30x14
30x12

One hand cable pulldown:
60x12(pr)
60x12
50x12

**Notes**

Today was an awesome day and another step in the right direction. Tied a pr with 80lb dbs for 6 on shoulder press. Also set some nice damn numbers on hang clean. I thought for damn sure I could get 225, and still think I coulda if I was at my normal gym. The gym I went to had much thicker barbells and they all had the grit worn down. Either way, im setting new prs or catching back up to them and im currently at 169lbs. Cant ask for anything more.

[FoRuMbOaRdS360]

Well i havent been able to access a computer but been liftin my ass off.

Just some good lifts

Db shoulder press: 85x4 pr
Clean: 195x9 pr
Seated row: on 3rd set 240x8 pr

I went rock climbing and was stoked that I was able to climb all the walls. I think I was more excited after each wall than any lift ive done in a LONG time

[FoRuMbOaRdS360]

8/12 Chest day

Bench:
225x3
205x3x7

Incline bb to neck:
135x14
155x12
135x12

A Flys:
25x10
25x12
20x12
20x12

Skullcrushers:
75x12
95x10
95x7

Rgbp:
135x12
135x12
125x12

Db skulls:
35x12

[FoRuMbOaRdS360]

After a long week off its time to start off the fall semester.
This semester is going to be rediculously hard workload wise so well see how workouts go.

My routein will be sorta like a hybrid between dc and light/heavy days. Everything will be hit 2x a week. Heavy means 1-4 reps per set. Light will be between 8 and 16.
Each muscle group will only have 1 exercise. Might just be one set, such as rest pause or static hold, might be a few straight sets. Im also going to do 4weeks on 1 week deload. This will keep me going with the little sleep ill be getting and will keep me sane. Im literally going to be pulling 50+ hour weeks of studio this whole semester, and with 4 other classes and living by myself, I will barley have time to take a **** when I need to
Heres the basic setup:

Day 1:
Heavy chest
light Back thickness
Heavy shoulder
light back width
tricep

Off

Day2:
Heavy quads
light hams
ab
Calf
bicep

Off

Day3:
Heavy Back thickness
light Shoulder
Heavy Back width
tricep
light chest (the reason for chest being last is for pre exhaust)

Off

Day4:
light Quad
Heavy ham
ab
calf
*possibly bicep

Off
Off
Repeat.

[FoRuMbOaRdS360]

8/24
Day 1:

Wide grip Bench:
185 11x3 (3 sets every rep had a 3 second pause, rest had the pause only on the last rep) About 30-45 second rest between sets.

DL:
315x12
315x8 About 45 second rest

DB Shoulder press:
70x7
70x7
70x6

Wide grip pullups:
12 + 2=14

Skull crushers:
75x10
75x8
75x6
Slow negs and touched my forehead every rep

-Notes:
Today was a kick start back up and it went well. I didnt think I would get 10sets on bench. At the 6th set I felt like I only had at most 2 more sets, but I dug in. DL is weaker but I think itll get back up there. Shoulder press was somewhat dissapointing but I was doing huge ROMS untill and middle of the db was at my shoulder level.

Besides that I went the doctors 2 days ago and weighed in at 172 and 3/4. Ive put on a little bit of fat but nothing some weights wont get back off fast.

[FoRuMbOaRdS360]

Day 2:

ATG Squat:
275x4
275x4
275x6 w/ spot on last 2, he said very little if any.
dropset 225x3 paused reps

Decline situps:
45x15 ez
90x14
45x20 5 sec negs.

SLDL:
225x12x3 slow negs ~3-5 seconds. OMG these were killer

Preacher curls:
95x6
85xidk but it was 8+

Incline db curls:
30x14
30x14

Seated machine calf extensions:
210x12
230x14
230x14

Notes:
~~Today was first lower body day back, so I was just seeing how it would go. I think I did pretty damn good. My legs were destroyed after the squats. I couldnt even stand w/o shaking and then I blasted my hams and lower back with sldls. 225x12 isnt anything untill you add those super slow negs in, then its hell. Im excited for day 3!

[FoRuMbOaRdS360]

9/7
Day 3:

Incline db bench:
80x5x5
80x6+2

Wide grip lat pulldown:
195x10
210x6
210x6
210x7+3+2

Hammer shoulder press:
90sx9 easy
110sx9
120x5
110x8+3(both sides at same time for the 3)

Low cable row:
210x12
205x12
205x12+4

Aflys:
#2xidk
#2xidk
#1+5lb platexidk

Seated db overhead extension:
50x16easy
60x12
60x12
60x12+4+2

DC chest stretch

Notes:
~~ Weighed in at 168..... WTF!!!! Seriously Ive been eating jr bacon cheeseburgers and steck and egg burritos for every meal for 2 days now and dropped 2 lbs... its seriously starting to make me wonder how its happening. Although on the plus side, my bf has dropped and strength is almost the same but im getting bigger. My birthday is in 2 days and I feel great, I look in the mirror and see practically my dream body. This year has been great for me and I can give a lot of thanks to those on mightysworld and bb4u for all your help. Im about 9-10%bf and really happy with it. Was a good day in the gym even though some idiot dropped a weight on my phone and broke my front screen ><.

[TRACE]

Congrats on the success Big K, Wish I had to problem of not gaining weight sometimes. Only advice I can give is eat more and keep track of what your eating on fitday. I know some National level PLers that are extremly lean (about 10% range) that eat oreos and pop tarts before bed for the extra calories. Hate to say put some dirty food in there but if you got to.... they do it with success.