Supr@'s Log

[Supr@]

Originally Posted by jlozan84

You did 185x12 on the 5th - you only got 185x10 2 weeks later??

yeah, most of my lifts are starting to slip

[Supr@]

Back/abs/bi

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 4 335 x 3 (mixed grip)

DB row: 60 x 12 80 x 10 100 x 8 105 x 6

T-bar row(not counting bar): 115 x 10 145 x 10 165 x 8 175 x 6

Lat pull down: 140 x 10 170 x 10 200 x 5 (wasn't really a good set)

ab work..

Alternating db curls: 30 x 10 40 x 10 50 x 8

Machine preacher: ?? x 6, 6,6, drop set 4

[Supr@]

Chest/calves/tri's

BB Bench: 135 x 10 185 x 8 205 x 6 225 x 4 210 x 5 210 x 5 155 x 7(drop set)

Incline BB: 135 x 8 155 x 6 155 x 7 165 x 6 165 x 5 135 x 6(30sec rest)


3 sets for calves..

CG Bench: 135 x 10 135 x 8 155 x 4

Machine tricep extension(both arm): 40 x 15 60 x 12 90 x 10 110 x 8

Cable prush down: 60 x 10 60 x 10


I went back to my normal grip for bench which is the pinky on the ring. Felt more easiler than the wider grip

[Supr@]

Legs/abs

Squats: 135 x 12 135 x 12 185 x 10 205 x 8 225 x 6 235 x 5 225 x 6 185 x 12

Machine Hack(not counting sled)ATG: 140 x 12 160 x 8 180 x 8


SLDL: 135 x 10 185 x 8 205 x 6 225 x 6 245 x 6


ab work..

im happy my squat reps went up, dont think i went low enough before, but now i am

[narcsarge]

Nice numbers on the Squats guy! That many reps has my legs screaming! Way to go!

[Supr@]

Shoulders/traps/calves

BB military: 95 x 12 135 x 10 155 x 6 155 x 4 135 x 8

Arnold press: 40 x 10 50 x 7 50 x 5 (forgot how much these burns)

Machine side laterals: ?? x 15,10,8

Machine reverse flies: 75 x 12 105 x 10 135 x 7 150 x 6


BB shrugs: 135 x 10 225 x 10 285 x 8 315 x 8 335 x 6

Reverse BB shrugs: 225 x 10 225 x 10


calve work.. 3sets+ 3 drop BW sets

Not really a good workout, thought my Military press would've gone up a bit, but i guessed wrong.

[jlozan84]

Originally Posted by Supr@

yeah, most of my lifts are starting to slip

Why do you feel you are losing strength? Any sudden changes since it started happening? It might be a good idea to address it......

[Supr@]

Originally Posted by jlozan84

Why do you feel you are losing strength? Any sudden changes since it started happening? It might be a good idea to address it......

no idea, probably just not really giving my all at the gym. Haven't really changed anything (sleeping/eating) A few tweaks new exercise thats about the only changes. Maybe its time for a whole new workout split..

[narcsarge]

Do you make a note of how your feeling mentally when hitting the gym Supr@? I usually do and it really helps when things start to go awry. Just wondering if this is a mental thing or a physiological plateau...

[Supr@]

i always try to pump myself up before i hit the gym, by listen to some music while i m driving to the gym. I mean i do have a good workout just nothing seems to be increase as much. Maybe i need a gym buddy again

The gym is the only thing i usually look forward to after i get off work.

[narcsarge]

Originally Posted by Supr@

i always try to pump myself up before i hit the gym, by listen to some music while i m driving to the gym. I mean i do have a good workout just nothing seems to be increase as much. Maybe i need a gym buddy again

The gym is the only thing i usually look forward to after i get off work.

I hear that! I don't need to psych myself up to get in a workout. I just need to find the time! And I know that my numbers would be much higher if I had a training partner but with my schedule...

[jlozan84]

Originally Posted by Supr@

i always try to pump myself up before i hit the gym, by listen to some music while i m driving to the gym. I mean i do have a good workout just nothing seems to be increase as much. Maybe i need a gym buddy again

The gym is the only thing i usually look forward to after i get off work.

Is your diet and rest the same as before? I think overtraining is a way overblown, but losing strength is a common symptom with it.

What does your split look like and how long have you been doing it?

[Supr@]

Originally Posted by jlozan84

Is your diet and rest the same as before? I think overtraining is a way overblown, but losing strength is a common symptom with it.

What does your split look like and how long have you been doing it?

yup nothings changed, eating the same, sleeping the same. I've been doing this exact split for about 3-4months

[Supr@]

Back/calves/bi

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 3 335 x 1 355 x 1 365 x 1(PR man that was heavy)

DB rows: 60 x 12 80 x 10 100 x 8 105 x 6

Pull ups: BW x 6, 6, 6

T-Bar row: 90 x 10 145 x 10 170 x 8 180 x 6


4 sets of calves..

BB curls: 45 x 12 65 x 12 85 x 8 45 x 10(drop set)

Cable curls (between the legs): 80 x 12 100 x 12 120 x 10

[kovalaybolt17]

pretty good deads and rows buddy. keep it up!

[mitchcumstein]

Nice lifts. congrats on the new deadlift PR.

[Supr@]

Chest/abs/tri's

BB bench: 135 x 12 185 x 9 205 x 6 225 x 5(spotted) 225 x 4(spotted) 215 x 4 (spotted) 185 x 5

BB incline: 135 x 10 135 x 10 155 x 5 165 x 6(spotted)


ab work..

CG bench: 135 x 10 135 x 9 155 x 5(got stuck on the 6th ) 165 x 4(spotted)

Machine tricep extension: 60 x 12 90 x 10 110 x 8


Went a little more heavy cause i had my old gym buddy come by and he knew how i like to be spotted.

[Supr@]

Legs/calves

Squats: 135 x 12 135 x 12 185 x 8 205 x 8 225 x 6 235 x 4(did 5 but 1 rep wasn't low enough) 235 x 5 195 x 12(felt a bit dizzy and wanted to puke a bit lol)

Hack squat ATG (not counting sled): 140 x 12 180 x 10 200 x 7 (got stuck on the 8th lol) 200 x 7

Leg press (for hammy, not counting sled): 230 x 12 320 x 12 360 x 10 410 x 10

calves: (3 weighted sets, 3 bw drop sets)

[Supr@]

shoulders/traps

Seated BB military: 95 x 12 135 x 10 155 x 6 155 x 5 140 x 8

Arnold press: 40 x 10 40 x 10 50 x 8

DB front raises: 25 x 12 30 x 10 35 x 8

Machine reverse flies: 75 x 12 105 x 10 135 x 7 135 x 6


BB Shrugs: 135 x 10 225 x 10 275 x 8 315 x 8 335 x 6

Reverse BB Shrugs: 225 x 10 245 x 10 245 x 8


Had a nice nap before hitting the gym