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beastwl96
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« Reply #45: August 12, 2013, 09:41:24 PM »
Started the gym today after a week off, hopefully gonna get over this plateau!

Chest/tri's
Flat bench - 135x8, 205x3, 185x8, 195x3
Flat bench arnold press - 65x6, 65x6, 65x4
Decline press - 205x2, 185x8, 155x12
Incline db press - 60x5, 60x4, 40x12
Flat db flies - 25x10, 25x10, 25x8
Dips - 2 sets of 12, 1 set of 8
Rope pulldown - 70x12, 80x8, 90x4
SKullcrushers - 60x4, 50x6, 50x5

Started green mag today, also took a sample of jack3d micro about 40 minutes before my workout, it didn't hit me very well, probably because I made the mistake of eating 10 minutes after I took it, I'll take it better tomorrow
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


RichMyers
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« Reply #46: August 13, 2013, 11:18:42 AM »
Great work, I'll bet you were torched.

Just do 6 rowing exercises on back day, to balance this all out.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


beastwl96
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« Reply #47: August 13, 2013, 07:21:49 PM »
Great work, I'll bet you were torched.

Just do 6 rowing exercises on back day, to balance this all out.
which ones should I do?
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


beastwl96
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« Reply #48: August 13, 2013, 09:44:23 PM »
Back/bi's today, and i ordered the 4 lbs of cellucor whey for 35 dollars today ;D

Wide grip pullups - 2 sets of 8, 1 set of 6
Dumbbell Row - 70x6, 60x6, 60x4
Bent over row - 135x8, 135x8, 135x6
T-bar row - 115x10, 125x6, 70x12
Isolate D.Y. Row - 140x8, 160x4, 110x12
Deadlift - 225x6, 245x6, 255x5
Dumbbell curl - 30x12, 35x8, 30x10
Hammer curls - 30x12, 30x10, 30x10
Close grip pulldown - 140x12, 150x6, 140x5

.8 mile jog after my workout
Day 2 of green mag
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


RichMyers
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« Reply #49: August 14, 2013, 11:34:52 AM »
Pretty good on the rows, spend a little time researching rows, and I'm sure you'll find some that you like, and variations that will work with the equipment you have.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


beastwl96
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« Reply #50: August 15, 2013, 08:57:30 PM »
Shoulders/traps

Seated military press - 45(front and back)x15, 95x8, 135x4, 135x5
Seated dumbbell press - 60x10, 60x8, 60x6
Arnold press - 45x8, 45x6
Side raises on machine - 60x12, 60x10, 60x8
Bent over lateral raises - 15x10, 15x10, 15x8
Front raises - 15x15, 15x15, 20x12
Lateral raises - 20x10, 20x8, 20x8
Standing shrugs on machine? - 180x12, 230x10, 230x8
Smith machine shrugs(superset front and back) - 2 plates x 12/8, 2 plates x 10/8, plate and 25 x 15/10

I switched from military press to dumbbell press at the beginning because I had no spotter ???
Day 3 of green mag, still don't feel much, but then again this whole week i've gotten like 20 hours of sleep so that could be the problem
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


RichMyers
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« Reply #51: August 16, 2013, 10:16:47 AM »
Get more sleep, without it, you know you are not fully recovered.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


beastwl96
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« Reply #52: August 19, 2013, 10:20:44 PM »
Great workout today!! And also here's my leg workout from sunday, it was a pooty workout, but my legs still feel pretty good ;D

8/18/13 legs
leg press - 2 plates x 12, 3 plates x 10, 5 plates and a 25 x 4, 5 plates x 5
squats - 185x6, 225x3, 205x4
lunges - 100x8, 100x8, 100x6
Seated calf raise - 90x6, 70x8, 45x12
Standing calf raise - i dont remember but like 180 10 reps 3 sets

I had to take a massive poo during my squats so I had to stop going ham lol

Now for today chest/tri's
Flat bench press - 135x8, 225x1, 205x3, 185x8
Neutral grip flat db press - 50x12, 50x12, 50x8
Incline bench press - 155x4, 155x3, 135x12
Cable crossovers i think they're called? - 50x12, 40x12, 40x12
Dips - 3 sets of 12
Incline skullcrushers - 70x10, 70x10, 70x6
Rope pushdown - 100x10, 90x10
Rope pushdown dropset with no rest - 70x10, 50x10, 30x10
Db kickback? - 20x12, 20x10 dropset - 20x8, 15x6

Day 6 of green mag and i think it's finally starting to kick in, I would barely hit 185 8 times before, but that was usually at the beginning of my sets, now i hit it on the 3rd. Also been getting around 2900-3000 calories the past 4 or 5 days and i'm still at 140 :-[ and I calculated how much protein carbs and fats i've been getting and I think I've been getting too much protein. I've been getting between 160-210 grams a day, with 25 of those grams being from whey and the rest being chicken, salmon, peanut butter, milk stuff like that, is that bad? should i eat less chicken or something?
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


Daloof911
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« Reply #53: August 20, 2013, 06:51:25 AM »
nice work. As for the protein, i think thats a fine amount. I'm currently taking around 240+g P per day at 136, but its also because I'm being a little brosciency and figuring if I'm taking Bio-Gro, I should up my protein intake. Usually I'll aim for around 200-215g P for bulking.


iandriscoll
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« Reply #54: August 20, 2013, 07:26:23 AM »
Get more sleep, without it, you know you are not fully recovered.

There is NOTHING more anabolic than sleep and real food!


beastwl96
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« Reply #55: August 20, 2013, 03:18:59 PM »
@daloof yeah well hopefully that's okay, because I've been getting way more than I usually do

@driscoll yeah sleep is just hard to get sometimes, and all i eat is real food
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


beastwl96
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« Reply #56: August 20, 2013, 09:48:50 PM »
8/20/13 back/bi's

Pullups - 2 sets of 10 1 set of 8
Deadlift - 185x6, 225x6, 275x3, 295x2
Bent over row - 135x10, 135x10, 135x10
Db row - 50x10, 50x8, 50x8
Close grip pulldown - 160x10, 180x3, 150x8
Iso-lateral d.y. row - 90x12, 90x12, 90x10
db curls - 35x8, 35x8, 35x6
hammer curls - 30x12, 30x8, 20x12

I couldn't do as much during bi's cause out of nowhere my hands were just swollen and it hurt to even pick up the weight so yeah idk
day 7 of green mag
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


RichMyers
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« Reply #57: August 21, 2013, 10:19:33 AM »
Great back day.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


beastwl96
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« Reply #58: August 29, 2013, 03:31:03 PM »
Haven't posted in a couple of days, but i have definitely been going hard! Monday was chest/tri's, Tuesday was back/bi's wednesday was shoulders and then I've also been doing a very intense boxing/cardio workout around 2-3 days a week combined with my weight lifting workout 3 days a week and 1 of the days consists of both like 1 in the morning and 1 in the afternoon or night time.
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon


beastwl96
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Posts: 1191
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« Reply #59: August 29, 2013, 09:10:34 PM »
Had another boxing workout today, good news! my grandma told me I'm getting fat so at least that's good that im gaining weight :D I am currently at about 148-150 lbs, i would like to be at 160 hopefully by december or january :)
@kingfloress3 ig let me know if u follow, i'll follow back:)
NPC physique coming soon

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