Supr@'s Log

[Supr@]

Currently bulking right now, i'll hopefully start cutting once i hit 190lbs or March 07 which ever comes first. Last time i weighted in i was 180 lbs.

My current routine is:

Tuesday: Back, Abs, Bi's
Thursday: Calves, Shoulders, Traps
Friday: Legs, Abs
Saturday: Chest, Calves, Tri's




Today was leg/ab day:

Squats: 135 x 10 185 x 8 205 x 6 225 x 5 235 x 4
Leg Press: 270 x 10 360 x 10 410 x 8 450 x 6
Leg extension: 70 x 10 110 x 10
SLDL: 135 x 10 185 x 10 185 x 10
Leg Press (feet positioned at the top to work the hammy): 180 x 10 230 x 10 230 x 10 230 x 10

Cable crunches: 70 x 20 100 x 15 100 x 15
Hanging knee raises: bodyweight x 14, 14, 14
Standing side crunches?(don't know the exact name): 40 x 14, 14, 14

[narcsarge]

Nice to see the journal Supr@! Do I read it right that you are going for a 10lb Bulk? Seems you could get that quite quickly with just a change in diet. I am no expert on Bulking but I don't think I would set a max limit on the weight. I have heard that if your diet is correct on a bulking cycle, when you come off and cut, you can expect to lose 1/2 or more of the weight gain.

[Supr@]

Originally Posted by narcsarge

Nice to see the journal Supr@! Do I read it right that you are going for a 10lb Bulk? Seems you could get that quite quickly with just a change in diet. I am no expert on Bulking but I don't think I would set a max limit on the weight. I have heard that if your diet is correct on a bulking cycle, when you come off and cut, you can expect to lose 1/2 or more of the weight gain.

I've been bulking since this past sept. Probably gained a good 15-20lbs already.

[narcsarge]

I got ya! That sounds better. Will be interested to see the results.

[Supr@]

Today was chest/calves/tri's day

Flat db bench: 40 x 10 70 x 10 90 x 7 ( 95 x 5 95 x 4 ) - PR, hopefully hit triple digits in 2-3 weeks

Incline db bench: 55 x 10 70 x 7 80 x 6 85 x 5

Machine decline press: 90 x 10 140 x 5 140 x 5



Standing machine calf raises(one leg): dont know the weight doesnt say on the machine x 15, 15, 15

Seated calf raises: 90 x 16, 16, 16



Close grip bench: 135 x 10 155 x 6 155 x 6

French press: 60 x 10 80 x 7 80 x 7 (haven't done these in a year)

Rope press down: 80 x 10 100 x 6 100 x 6

[Supr@]

Late night workout today

Back/abs/bi's


Deadlift: 135 x 10 225 x 8 275 x 6 290 x 4

DB rolls: 65 x 10 80 x 10 95 x 8 100 x 6

Lat pull down: 100 x 12 140 x 10 170 x 6 170 x 7


Cable crunches: 80 x 20 100 x 15 100 x 15

Hanging knee raises: bodyweight x 16, 16 ,16

Standing side crunches?(don't know the exact name): 40 x 15, 15, 15


DB curls (both arms): 25 x 10 35 x 10 45 x 6 (cheated on the last rep)

Standing Concentration Curls: 30 x 10 40 x 8 40 x 8

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

[Supr@]

Calves, shoulder, trap day

Seated calf raises: 45 x 20 70 x 20 90 x 16 115 x 16

Standing machine calf raises: don't know the weight doesn't say on the machine x 20, 15, 15


DB press: 40 x 10 65 x 10 75 x 7 80 x 4

Machine press: 80 x 12 110 x 10 140 x 10

Barbell front raises: 15 x 15 35 x 10 55 x 10

Reverse machine flies: 75 x 10 110 x 10 130 x 6 130 x 6


Barbell shrugs: 135 x 10 225 x 10 275 x 10 315 x 10

Behind back barbell shrugs: 135 x 10 225 x 10 225 x 10 225 x 10

[Supr@]

Legs/Ab day

Squat: 135 x 12 185 x 10 225 x 6 245 x 4 225 x 6

Leg Press: 270 x 10 360 x 10 450 x 8 500 x 8 540 x 6

SLDL: 135 x 15 185 x 12 185 x 12 205 x 10

Leg Press (feet positioned at the top to work the hammy): 270 x 10 320 x 10 320 x 10

Standing side crunches: 40 x 14, 14, 14

Cable crunches: 60 x 20 80 x 15, 15

Hanging knee raises: Bodyweight x 16, 16, 16

[Supr@]

Chest/calves/tri's day:

DB Press: 45 x 20 75 x 10 90 x 8 100 x 4 (PR, last one spot helped), 95 x 4

Incline db press: 60 x 10 70 x 10 80 x 6 85 x 4

Machine decline press: 90 x 10 140 x 5 140 x 5 110 x 7


Seated calf raises: 90 x 16, 16, 16
Standing machine calf raises(one leg): dont know the weight doesnt say on the machine x 15, 15, 15
NOTE: Rotated each exercise after every set. >10 second rest.


Close grip bench: 135 x 9 155 x 5 155 x 5

French Press: 60 x 10 80 x 6 80 x 4 60 x 6 (drop set)

Rope press down: 70 x 10 90 x 6 100 x 6

[narcsarge]

Great numbers on CG Bench! Hell 135 is my max on CG!

[Supr@]

Originally Posted by narcsarge

Great numbers on CG Bench! Hell 135 is my max on CG!

thanks

my next two workouts are gonna be somewhat ****ty, have to go to a rec center gym, no squat rack, only 1 barbell, 60lbs db's max. Too scared to drive to my usual gym cause of black ice and we had a mini snow storm

[Supr@]

Back/ab/bi day (had to go to my old rec center gym):

DL: 135 x 10 235 x 10 275 x 6 295 x 5 (used straps)

Cable one arm rows: don't know the weight x 10, 10, 8, 6

Lat Pull down: 125 x 10 150 x 10 175.5 x 6 175.5 x 7


standing side crunches: 45 x 16, 16, 16

Hanging knee raises: bodyweight x 20, 16, 16

cable crunches: dont know weight x 15, 15, 15


Standing curls (both arms): 25 x 10 35 x 10 45 x 8

Incline curls (both arms): 20 x 10 30 x 7 30 x 6

Standing Concentration Curls: 25 x 10 35 x 8 45 x 6



Was an okay workout, give it 7.5/10
I weighted myself today and it said i m 175 give or take 1lbs, that means i lost weight, no idea if the scale is correct or not, but i m puzzled to how i m losing weight.

[Supr@]

its been a while since i updated, today was chest day. I switched shoulder's with chest. Basically it looks like this now: Tuesday: back/abs/bis Thursday: Chest/calves/tris Friday: Legs/Abs Saturday: Calves/Shoulders/Traps

BB Bench: 135 x 15 185 x 8 205 x 6 225 x 5 205 x 6
Incline db: 60 x 9 70 x 10 80 x 6 70 x 7
Machine decline press: 90 x 10 140 x 8 140 x 6

Seated calf raises: 3 sets
Standing Machine calf raises: 3 sets

Skull crushers: 65 x 10 75 x 6 75 x 6
French press: 60 x 12 80 x 7
Cable press down: 50 x 12 70 x 10 70 x 9

Finally able to do 2 plates, i m so happy. Now lets see how long it takes for me to do 3 plates

[narcsarge]

Nice job Supr@. I am getting closer to 2 plates. Hopefully come January, I will have both tires on permanently! Great work.

[Supr@]

shoulder/traps/claves:

Seated military press: 115 x 10 135 x 7 155 x 6 135 x 7
Standing military Press: 95 x 10 105 x 7 105 x 8
Barbell front raises: 35 x 10 45 x 10 65 x 7
Reverse machine flies: 75 x 10 105 x 8 135 x 7 135 x 7

BB Shrugs: 135 x 10 225 x 10 315 x 7 315 x 7
Reverse bb shrugs: 135 x 10 225 x 8 225 x 9

Seated calf raises: 3 sets
standing machine calf raises: 3 sets
(rotated each exercises with 10second rest)


Today was my first time doing seated/standing military press.

[narcsarge]

Originally Posted by Supr@

shoulder/traps/claves:

Seated military press: 115 x 10 135 x 7 155 x 6 135 x 7
Standing military Press: 95 x 10 105 x 7 105 x 8
Barbell front raises: 35 x 10 45 x 10 65 x 7
Reverse machine flies: 75 x 10 105 x 8 135 x 7 135 x 7

BB Shrugs: 135 x 10 225 x 10 315 x 7 315 x 7
Reverse bb shrugs: 135 x 10 225 x 8 225 x 9

Seated calf raises: 3 sets
standing machine calf raises: 3 sets
(rotated each exercises with 10second rest)


Today was my first time doing seated/standing military press.

How did like doing both?
I know that I would not be able to handle that myself. I actually hate having to follow Standing Militarys with DB presses but it does hammer the delts nicely I think. I am sure that your gonna get hammered for doing the shrugs, as I do. Great work!

[Supr@]

It wasn't too bad. Then again it was my first time doing both, so I wasn't really sure how much weight I could handle. The weights I used yesterday went up fairly easy, I m expecting the weights to go up a tad bit more next week.

[Supr@]

This week is kinda messed up with the gym closing early and since its the holidays and all. This week is gonna be a simple pull/push/leg routine and I m gonna take the next week off.

Today is back/trap/bi's

Deadlift: 135 x 12 225 x 8 275 x 6 315 x 4 335 x 1 (could've gotten the second but i lost grip before I could lock)

Pull ups: bw x 10, 8

DB rows: 60 x 12 85 x 8 105 x 7 110 x 6

Seated cable rows: 150 x 10 190 x 10 220 x 7


BB shrugs: 135 x 10 225 x 10 275 x 7 ( 315 x 7, 7 had to use straps )

BB behind back shrugs: 225 x 8, 8


BB curls: 65 x 10 85 x 8 95 x 5 45 x 8 (drop set)

Standing db preacher curl: 20 x 8 25 x 7 30 x 6


Not a bad work out today

[Supr@]

today was chest,shoulders,tri's, abs

BB bench: 135 x 12 185 x 8 205 x 5 205 x 5 185 x 6 ( i used a wider grip with the index finger on the ring, i usually put my pinky on the ring)

Smith Incline (not counting bar): 90 x 10 140 x 6 140 x 6 150 x 6

Military press: 95 x 10 115 x 8 135 x 6 135 x 6

Machine press: 120 x 8 150 x 6

skull crushers: 65 x 10 75 x 6 75 x 6

Dips: bw x 6, 10

cable crunch
hanging knee raise
side db crunches