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Week 3
Tuesday 7/16
Back
*******
Bent over Barbell rows 4x12 90lbs
t-bar rows 4x12 125lbs
dumbbell rows 4x12 60lb
wide grip pullups 8x6 (215lb - 70lbs = 145lbs)
Seated Cable Rows with parallel wide grip attachment. 4x12 130lbs
Biceps
*******
Olympic barbell curls(Standing) 4x12 70lbs
Dumbbell Hammer Curls Seated 4x12 35lbs
Preacher dumbbell curls 4x12 (80lbs total on preacher curl machine)
Rear Delts
*******
Reverse Pec Dec 4x12 90lbs
Incline Bench Rear Laterals 4x12 20lbs
No cardio today, got distracted by girlfriend drama on the phone.
Workout felt easier than usual today. I think the Tren and Anadrol are kicking in. I definitely don't feel like the same person anymore.
I cut through all the BS everyone tells me and don't feel much mercy for it anymore.
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Week 3
Wednesday 7/17
**6 sets 8 reps on all**
Legs
*******
Squats 160lbs on smith machine
Front Squats 80lbs total with barbell
Hack Squats 180lbs
45 Deg Leg Press 180lbs
Lying Leg Curls 125lbs
Seated Calf Raise 160lbs
Standing Calf Raises 230lbs + 212lbs my own weight
Toe Presses(leg press machine) 230lbs
Abs
*******
Rope Crunches 70lbs
Leg Raises
Reverse Crunches
No cardio today because of leg day.
Workout felt ok. The front squat is the most awkward feeling exercise to me especially on the wrists.
I weighed myself and I'm at 212lbs. I don't understand how I can drop that much, I was 215 when I measured last Friday. Water-weight being dropped maybe..
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Front squats take a couple weeks or months to get used to. Everyone hold the bar different. It’s a beneficial exercise.
Max
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Originally Posted by
Gainzbruh
Week 3
Wednesday 7/17
**6 sets 8 reps on all**
Legs
*******
Squats 160lbs on smith machine
Front Squats 80lbs total with barbell
Hack Squats 180lbs
45 Deg Leg Press 180lbs
Lying Leg Curls 125lbs
Seated Calf Raise 160lbs
Standing Calf Raises 230lbs + 212lbs my own weight
Toe Presses(leg press machine) 230lbs
Abs
*******
Rope Crunches 70lbs
Leg Raises
Reverse Crunches
No cardio today because of leg day.
Workout felt ok. The front squat is the most awkward feeling exercise to me especially on the wrists.
I weighed myself and I'm at 212lbs. I don't understand how I can drop that much, I was 215 when I measured last Friday. Water-weight being dropped maybe..
Try doing the front squats off a hack squat machine if you have one. Have to be the old school version, not the newer ones
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Week 3
Thursday 7/19
Chest
*******
Flat Dumbbell Presses 4x12 70lbs
Incline Dumbbell Flys 4x12 25lbs
Decline Flys 4x12 25lbs
Cable Crossovers 4x12 40lbs each arm
Decline Pushups 4x12
Triceps
*******
Rope Press Downs 4x12 60lbs
Straight Bar Press Downs 4x12 70lbs
French presses 4x12 30lb Dumbbells
Delts
*******
Dumbbell Upright rows 4x12 55lbs
barbell upright row 4x12 90lbs
dumbbell shrugs 4x12 60lbs
front dumbbell laterals 4x12 15lbs
heavy barbell shrugs 4x12 180lbs
Walked 4 miles total.
My left shoulder gets a stinging pain only when I try a front lateral. No idea what caused it, I didn't have any of this pain last several days.
It's not that big of a deal, should heal over the weekend.
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Front laterals can be tough. Always recognize the difference between pain and injury pain because hurting your shoulder can take you out. Muscle pain is expected but, you usually can tell if you should lighten the load or stop.
Max
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Any recent pics showing progress? I find your cycle to be quite interesting.
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Originally Posted by
GymBully
Any recent pics showing progress? I find your cycle to be quite interesting.
I put one up every two weeks. Only because I think every week would be kind of boring to look at.
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Originally Posted by
Gainzbruh
I put one up every two weeks. Only because I think every week would be kind of boring to look at.
Once a month or every six weeks is fine. I personally like to wait a while. If I look in the mirror daily, I don’t see any changes but everyone else does. That just MO.
Max
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Week 3
Friday 7/20
Back
*******
Olympic Bar Deadlifts 8x6 180lbs
Wide grip pull-ups 8x6 (210-70) = 140lbs
underhand chinups 8x6 (210-70) = 140lbs
cable rows 4x12 130lbs
close grip pull downs 4x12 130lbs
Biceps
*******
Standing dumbbell curls 4x12 45lbs
21’s Standing ez curl bar 4x21 40lbs
cable curls(straight bar) 4x12 47lbs
concentration curls 4x12 30lbs
Rear delts
*******
Standing overhead Olympic barbell military presses 4x12 60lbs
bent over laterals 4x12 20lbs
cable rear laterals 4x12 20lbs
Walked 4 miles total.
The workout was good. Added some weight to some exercises. Mechanical scale told me I weight 212lbs, the digital scale said 209.5lbs.
No more girlfriend, I don't want to get into it. Going to use my workouts as motivation to go on a vacation this December and smash pussy.
I want visible abs by then.
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