Sign In

Remember Me

How-to Guides and Articles

Forum

Swole Patrol Lift log- benhur32 and elk14

Read 18532 times


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #30: September 24, 2013, 06:25:37 PM »


Felt tired today, Played about an hour of racquetball before lifting and it showed up in the workout, but it was fun

[b]Back SuperSet with Bi's[/b]

Back Flex
body weight (2x10), (1x9)

Bi: Dumbbell Curls (both hands at the same time)
35 (1x10), (1x8), (1x7)

Back Pull-up extra Wide
bodyweight (1x5), (1x1), (1x2)

Bi's Preacher Curl Standing
60 (1x12), (1x10), (1x8)

Lat pull downs reverse grip
160 (1x10), (2x7)

Bi Isolated Curls individual
25 (1x7), (1x6), (1x5)

Lat pull downs close grip
150 (1x8), (1x6)

Bi Hammer Curls
25 (2x8)

Didn't improve from last week as much as i would have hoped but I guess the racquetball was some good cardio.

[/quote]


Back SuperSet with Bi's

Back Flex
body weight (1x10), (2x8)

Bi: Dumbbell Curls (both hands at the same time)
35 (1x12), (1x10), (1x8)

Lat pull downs reverse grip
160 (2x12), (1x8)


Bi's Preacher Curl Standing
65 (1x5), (1x6), (1x8)

Lat pull downs close grip
150 (1x12), (1x8), (1x7)

Bi Isolated Curls individual
25 (1x8), (1x9), (1x7)

DeadLifts
175 (4x6)

Bi Hammer Curls
25 (3x12)

Reverse Crunch
3x12

Rope twist (Forearms)
10 (1x3) (2x2)

Had a good day. Improved in all lifts, just gotta keep on grinding.
Hope ELK hasn't fell off the wagon lol.
« Last Edit: September 24, 2013, 06:27:44 PM by benhur32 »
νικαιω δια Ιησου Χριστου


elk14
Rep: +2
Trust: 0%
Posts: 6
« Reply #31: September 24, 2013, 11:01:38 PM »
Mondays Workout - Squat

Warm up/workout: 15 reps with the bar, 10 reps with 135, 8 reps with 185, 6 reps with 225, 3 reps with 315, 1 rep with 365, 1 rep with 405, and 1 rep with 420. A set of 10 reps of pause at parallel with 225. 3 sets of 12 reps of below parallel front squats with 135. 3 sets 15 reps of leg extensions, first set was at 60lbs, second set was at 100lbs, and third set was at 140lbs. 3 sets of 12 reps of seated calf raises with two 45lbs plates.
3 sets of 12 reps of decline sit ups.

Tuesdays Workout - Bench

Warm up/workout: 15 reps with the bar, 12 reps with 95, 10 reps with 135, 8 reps with 185, 4 reps with 225, 2 reps with 245, 1 rep with 260. 3 sets of floor presses with 205. First set I got six reps, second set I got four reps, and the third set I got four reps. I had to leave early for a church function so I did not get to complete the whole workout.


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #32: September 25, 2013, 09:23:53 AM »
ELK looks like you are getting close to a new PR on bench. Nice!
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #33: September 25, 2013, 10:07:17 PM »
Shoulders and Tri's


Took a sample of Body Rush pwo. It provided a good pump, never have used it before but seemed like it did a good job.


Shoulder:Side cable raise
30 (2x12), (1x10) each side

Tri: Dumbbell Skull crushers
30 (2x12), (1x10) each hand simultaneously


Shoulder: Front dumbbell raise
30 (2x10), (1x8)

Tri: Straight bar cable pull downs
160 (1x10), (2x8)

Shoulders: shrugs
50 (3x10) each hand simultaneously

Tri: Dips
Bodyweight (1x25), (2x20)

Tri: Rope pull downs
90 (2x9), (1x8)

Everybody keep working hard and remember the goal is to be happy and look good naked  ;D


Shoulder:Side cable raise
30 (3x12)

Tri: Straight bar cable pull downs
160 (3x12)

Shoulder: Front dumbbell raise
30 (1x10), (2x8)

Tri: Dumbbell Skull crushers
30 (2x8), (1x6) each hand simultaneously

Shoulders: shrugs
55 (3x10) each hand simultaneously

Tri: Dips
Bodyweight (1x20), (2x15)

Tri: Rope pull downs
90 (1x8), (1x9), (1x7)

Ι had a good pump today in the gym. I was feeling a little sore from the last couple of days and think my production was down a little. I improved on some lifts early but resulted in not getting as much later on in the workout. Hopefully that will come around.
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #34: September 26, 2013, 09:57:07 PM »



Legs: Extensions
100 (3x10)
Abs:Str leg raises
(3x15)

Legs:Curls
100 (3x10)
Abs: Rope pull down
150 (3x10)

Legs: Leg Press
325 (3x10)
Abs:Side dumbbell raise
55 (3x10)

Legs: Squat
210 (4x5)

Legs: Calf Raises
110 (3x12)

Had a pretty good leg day I increased in all my lifts, but I started off real light.
Hope everyone has a safe weekend.



Legs: Extensions
110 (3x10)
Abs:Str leg raises
(3x15)

Legs:Curls
110 (3x10)
Abs: Rope pull down
160 (3x10)

Legs: Leg Press
335 (3x10)


Legs: Squat
225 (4x5)

Legs: Calf Raises
120 (2x12)


« Last Edit: September 27, 2013, 06:59:37 AM by benhur32 »
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #35: September 30, 2013, 09:06:54 PM »

I like to put the workout from the week before with this weeks workout so see what/if any gains were made. I know it makes for a long past but I think its interesting to look at.

I superset my Chest and AB workouts

Chest: Decline Bench barbell
230 (1x10), 240 (1x10), 250 (1x10)

AB: Roman Seated Straight Leg lifts
3x15

Chest: Flat Bench Barbell
215 (1x10), 225 (1x10), 235 (1x10)

AB:Rope crunch
150 (3x12)

Chest: Incline Bench Barbell
195 (1x10), 205 (1x8), (1x6)

AB: Side lift:
55 (3x10)

Chest: Cable flys down
70 (2x10), (1x7)

AB: AB Wheel:
(3x10)

Chest: Cable Flys up
40 (1x8), (2x7)

Chest: Butterfly Pulley Machine
205 (1x5), (1x4), (1x2)



I am changing my stack up a little bit.
PWO I am starting 360CUT ACTIVATOR: The taste (watermelon) was honestly amazing, quite possibly the best I've had in a PWO. I felt good and alert, I didnt have the tingly feeling (some like it some don't, I do) The pump was hard to judge on chest day I will know more on bi's or tri's.
Intra-WO I am starting 360CUT FUEL: The taste(fruit punch) was really good and strong even mixed with 18 oz.


I increased in the majority of the lifts, I am starting to get some of it back after the spider bite and it feels great!






Chest: Decline Bench barbell
240 (1x10), 250 (1x10), 260 (1x10)

AB: Roman Seated Straight Leg lifts
3x15

Chest: Flat Bench Barbell
225 (1x10), 235 (1x10), 245 (1x6)

AB:Rope crunch
160 (3x10)

Chest: Incline Bench Barbell
195 (1x10), 205 (1x7), (1x5)

AB: Side lift:
60 (3x10)

Chest: Cable flys down
70 (1x10), (1x8), (1x7)

Chest: Cable Flys up
40 (1x10), (1x6)

Chest: Butterfly Pulley Machine
205 (1x5), (1x3)


I increased by 10 pounds each lift in my first to workouts which was great but it keep me from increasing as much in my later lifts (which is to be expected). I was feeling a little nauseas and not sure if it was from any supps or just going pretty hard.

God Bless, Goodnight, stay strong.
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #36: October 02, 2013, 09:22:42 AM »


Back SuperSet with Bi's

Back Flex
body weight (1x10), (2x8)

Bi: Dumbbell Curls (both hands at the same time)
35 (1x12), (1x10), (1x8)

Lat pull downs reverse grip
160 (2x12), (1x8)


Bi's Preacher Curl Standing
65 (1x5), (1x6), (1x8)

Lat pull downs close grip
150 (1x12), (1x8), (1x7)

Bi Isolated Curls individual
25 (1x8), (1x9), (1x7)

DeadLifts
175 (4x6)

Bi Hammer Curls
25 (3x12)

Reverse Crunch
3x12

Rope twist (Forearms)
10 (1x3) (2x2)

Had a good day. Improved in all lifts, just gotta keep on grinding.
Hope ELK hasn't fell off the wagon lol.


Back SuperSet with Bi's

Back Flex
body weight (2x10), (1x8)

Bi: Dumbbell Curls (both hands at the same time)
35 (2x10), (1x6)

Pull-up Wide grip
counterweight 3 (2x8), (1x5)

Bi's Preacher Curl Standing
65 (2x10), (1x6)

Lat pull downs reverse grip
160 (3x12),

Bi Isolated Curls individual
25 (1x5), (1x5), (1x6)

Lat pull downs close grip
150 (1x10), (2x8),

Bi Hammer Curls
30 (1x7), (1x6), (1x4)

DeadLifts
185 (4x5)

Rope twist (Forearms)
10 (1x3) (2x2)

Reverse Crunch
10 (3x12)

ABS
Ab Wheel
3x12

Added the pull up wide with the counter weight. Increased on the lifts towards the beginning but went down some on the latter lifts. Still making progress.
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #37: October 03, 2013, 09:38:50 PM »


Shoulder:Side cable raise
30 (3x12)

Tri: Straight bar cable pull downs
160 (3x12)

Shoulder: Front dumbbell raise
30 (1x10), (2x8)

Tri: Dumbbell Skull crushers
30 (2x8), (1x6) each hand simultaneously

Shoulders: shrugs
55 (3x10) each hand simultaneously

Tri: Dips
Bodyweight (1x20), (2x15)

Tri: Rope pull downs
90 (1x8), (1x9), (1x7)

Ι had a good pump today in the gym. I was feeling a little sore from the last couple of days and think my production was down a little. I improved on some lifts early but resulted in not getting as much later on in the workout. Hopefully that will come around.


Shoulder:Side cable raise
40 (3x8)

Tri: Straight bar cable pull downs
170 (3x12)

Shoulder: Front dumbbell raise
30 (2x10), (1x6)

Tri: Dumbbell Skull crushers
30 (2x8), (1x6) each hand simultaneously

Shoulders: shrugs
60 (2x10), (1x7) each hand simultaneously

Tri: Dips
Bodyweight (2x20), (1x13)

Tri: Rope pull downs
90 (2x10), (1x9)

ABS
Ab Wheel:
3x12
νικαιω δια Ιησου Χριστου


tiktik
Rep: +441
Trust: 100%
Posts: 882
Locker Roommates
« Reply #38: October 03, 2013, 10:46:48 PM »
I tend to cringe a little whenever I notice someone doing ab wheels. One time I tried them when I was still WAY too heavy, a little too far stretch BAM.
Face to ceramics, and a nasty cut lip.

It's one of those el cheapo ab wheel you could find for a few bucks, Dunno whose it was but I never touch it again. Saw one of those fancy ab wheel on the commercial my boss had, a big ab wheel with a spring reel back, pretty cool stuff, But that one experience steered me clear of anything like that again.

Some nice routine in here guys, keep it up.


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #39: October 05, 2013, 12:09:57 PM »
I tend to cringe a little whenever I notice someone doing ab wheels. One time I tried them when I was still WAY too heavy, a little too far stretch BAM.
Face to ceramics, and a nasty cut lip.

It's one of those el cheapo ab wheel you could find for a few bucks, Dunno whose it was but I never touch it again. Saw one of those fancy ab wheel on the commercial my boss had, a big ab wheel with a spring reel back, pretty cool stuff, But that one experience steered me clear of anything like that again.

Some nice routine in here guys, keep it up.

Thanks tiktik I appreciate it!

Yeah the ab wheel is hard and definitely took some getting used too. I have one of those cheap ones for like 6 bucks but I can tell it really works! Its brutal tho
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #40: October 05, 2013, 12:12:53 PM »

Legs: Extensions
110 (3x10)
Abs:Str leg raises
(3x15)

Legs:Curls
110 (3x10)
Abs: Rope pull down
160 (3x10)

Legs: Leg Press
335 (3x10)


Legs: Squat
225 (4x5)

Legs: Calf Raises
120 (2x12)


Legs: Extensions
90 (3x10)
Abs:Str leg raises
(3x15)

Legs:Curls
120 (1x10), (1x8), (1x7)
Abs: Rope pull down
160 (3x10)

Legs: Leg Press
345 (3x10)


Legs: Squat
235 (4x5)

Legs: standing Calf Raises
35 (2x10) each leg making the full range of motion.
νικαιω δια Ιησου Χριστου


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #41: October 07, 2013, 08:08:17 PM »

Chest: Decline Bench barbell
240 (1x10), 250 (1x10), 260 (1x10)

AB: Roman Seated Straight Leg lifts
3x15

Chest: Flat Bench Barbell
225 (1x10), 235 (1x10), 245 (1x6)

AB:Rope crunch
160 (3x10)

Chest: Incline Bench Barbell
195 (1x10), 205 (1x7), (1x5)

AB: Side lift:
60 (3x10)

Chest: Cable flys down
70 (1x10), (1x8), (1x7)

Chest: Cable Flys up
40 (1x10), (1x6)

Chest: Butterfly Pulley Machine
205 (1x5), (1x3)


I increased by 10 pounds each lift in my first to workouts which was great but it keep me from increasing as much in my later lifts (which is to be expected). I was feeling a little nauseas and not sure if it was from any supps or just going pretty hard.

God Bless, Goodnight, stay strong.

Chest: Decline Bench barbell
250 (1x10), 260 (1x10), 270 (1x8)

AB: Roman Seated Straight Leg lifts
3x15

Chest: Flat Bench Barbell
230 (1x10), 240 (1x7), (1x8)

AB:Rope crunch
160 (1x14), (2x12)

Chest: Incline Bench Barbell
195 (1x10), 205 (1x8), (1x5)

AB: Side lift:
60 (3x10)

Chest: Cable flys down
70 (2x10), (1x8)

Chest: Cable Flys up
40 (1x10), (2x7)

Chest: Butterfly Pulley Machine
205 (1x5), (1x4), 180 (1x6)

Felt good. I have been pleased thus far with the gains made since the start of the workout cycle. My lifts and muscle mass are increasing while my body fat is decreasing (due to a mostly healthy diet).
Hope everyone is making progress as well.

νικαιω δια Ιησου
νικαιω δια Ιησου Χριστου


bnichols25
Rep: +782
Trust: 100%
Posts: 504
« Reply #42: October 08, 2013, 02:19:19 PM »
whats the bold mean??^^


benhur32
Rep: +26
Trust: 32%
Posts: 131
« Reply #43: October 08, 2013, 09:47:17 PM »

Back SuperSet with Bi's

Back Flex
body weight (2x10), (1x8)

Bi: Dumbbell Curls (both hands at the same time)
35 (2x10), (1x6)

Pull-up Wide grip
counterweight 3 (2x8), (1x5)

Bi's Preacher Curl Standing
65 (2x10), (1x6)

Lat pull downs reverse grip
160 (3x12),

Bi Isolated Curls individual
25 (1x5), (1x5), (1x6)

Lat pull downs close grip
150 (1x10), (2x8),

Bi Hammer Curls
30 (1x7), (1x6), (1x4)

DeadLifts
185 (4x5)

Rope twist (Forearms)
10 (1x3) (2x2)

Reverse Crunch
10 (3x12)

ABS
Ab Wheel
3x12

Added the pull up wide with the counter weight. Increased on the lifts towards the beginning but went down some on the latter lifts. Still making progress.


Back SuperSet with Bi's

Back Flex
body weight (3x10)

Bi: Dumbbell Curls (both hands at the same time)
35 (2x10), (1x8)

Pull-up Wide grip
counterweight 3 (1x10), (1x9), (1x8)

Bi's Preacher Curl Standing
65 (1x10), (2x8)

Lat pull downs reverse grip
170 (2x12), (1x8)

Bi Isolated Curls individual
25 (1x5), (1x5), (1x6)

Lat pull downs close grip
150 (1x12), (1x10), (1x7)

Bi Hammer Curls
30 (1x7), (1x5), (1x4)

DeadLifts
195 (4x5)

Rope twist (Forearms)
10 (2x2)

Reverse Crunch
10 (2x10)

ABS
Ab Wheel
2x10

Felt good with the back and bi workout today and got a good pump off of the 360. Seem to be getting some of the strength back.

It means "I conquer through Christ"  ;D
« Last Edit: October 10, 2013, 04:20:01 PM by benhur32 »
νικαιω δια Ιησου Χριστου


littlebear34
Rep: +387
Trust: 100%
Posts: 339
« Reply #44: October 09, 2013, 01:43:52 PM »
Seem to be getting some off the strength back.

Glad you're making progress, dude!
"There's only one certainty in life. A strong man stands above and conquers all!" Vegeta

"Everyone wants to be a bodybuilder, but no one wants to lift no heavy ass weights." Ronnie Coleman

XBL Gamertag Tuxceedo Man

Sign up or Log in to post a reply.


Copyright © 2019 SupplementReviews.com. All rights reserved!