WORKOUT LOGS.

Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.

  1. its papi

    its papi inellek my middle name

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    Lmao I'm ~185 but I'm not very strong ill admit that.. With time tho..
    test
  2. yayo

    yayo Polar Bear LaFlare

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    July 17
    135x21 Squat ATG explode up
    185x5
    205x3
    205x3
    135x15
    135x10

    135x10 Incline Bench
    185x5
    205x3
    205x3
    155x8

    75DBx8 DB Press FLAT
    75DBx8
    75DBx5

    120x6 Lat Pulldown Triangle Grip
    140x6
    160x4
    180x3
    120x10
    180x3

    60x20 Hamstring Curl
    90x10
    105x8
    120x5
    test
  3. yayo

    yayo Polar Bear LaFlare

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    Skip

    205x5
    235x5
    255x3
    265x3
    285x3

    U wasted too much energy on those skip em rest 3-5minutes in between and hit 315 next time at the end

    Good shit and luck homie
    test
  4. GaLaTeA

    GaLaTeA Well-Known Member

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    Early morning muay thai session, 3hrs cardio, leg press up to 240kg/529lbs, whole body workout - not feeling like doing separate body workout days anymore.
    test
  5. zyclon B gas

    zyclon B gas sososerious

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    someone said earlier - leg press is pointless. do squats instead. total body workout, will help you get a butt and improve your lower body infinitely better than a leg press.

    i can leg press around 1,600lbs but only squat 1/4 of that. squats help much more.
    test
  6. yayo

    yayo Polar Bear LaFlare

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    how much u squat/DL/bench ?
    and your stats?

    im new to working out with weights, lifting heavy is a task
    test
  7. zyclon B gas

    zyclon B gas sososerious

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    when i was doin power lifting (changed to bodybuilding last month to get lean) for 3 months, i last maxed 405sq, 475dl and 325b

    i was 225.

    doubt i can get close to those numbers again as it stands, but will start power lifting again in december or next january

    still DL 315 for 6 reps and 6 sets easy, though. probably max out around 425 or 405 right now. squats probably like 350. bench i may get 285 if i really feel good.
    test
  8. yayo

    yayo Polar Bear LaFlare

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    dope man,
    from 315dl how long it took u to get to the 400's ?
    test
  9. zyclon B gas

    zyclon B gas sososerious

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    after 2 months i got to 405. after 3 months i maxed at 475 using a weight belt.

    the workouts i was doing is completely focused on heavy weight though. all the auxillary exercises only helped to improve those specific lifts: DL, Squat, OH Press and Bench.

    week 1: 5, 5, 5 (50%, 60%, 70%)
    week 2: 3, 3, 3 (65%, 75%, 85%)
    week 3: 5, 3, 1 (75%, 85%, as many 1's till you max)
    week 4: 5, 5, 5 (30%, 40%, 50%)
    test
  10. yayo

    yayo Polar Bear LaFlare

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    awesome

    im doing

    DL/Bench/Squat/OHP
    2-3 times a week.

    so hopefully they steadily shoot up.

    Mon- DL/Bench/Squat/OHP
    Wed- Squat/Incline/Rows or LatPull Down
    Fri- DL/OHP/Bench/Squat

    I add in good mornings, incline bench, DB bench, seated OHP, leg curl in the week.

    i want to add in snatch grip high pull, not sure what day yet
    test
  11. zyclon B gas

    zyclon B gas sososerious

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    you're doin it wrong, no offense. i'll write you a quick program tonight.

    test it out for 2 weeks and see how much you improve.
    test
  12. yayo

    yayo Polar Bear LaFlare

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    thanks ill appreciate your response
    test
  13. Sin Skywalker

    Sin Skywalker #184 Gladiator.

    Joined:
    Dec 8, 1999
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    Wednesday, July 17th.

    Chest / Upper back.

    Flat Bench Barbell / Seated Cable Rows.
    135 lbs. x 12. / 52 lbs. x 10.
    185 lbs. x 8 / 60 lbs. x 10.
    185 lbs. x 10 / 65 lbs. x 10.
    225 lbs. x 4 / 70 lbs. x 10
    225 lbs. x 4 / 80 lbs. x 7

    Incline Bench Barbell / Chest Cable Pulls / Pull-ups.
    135 lbs. x 10 / 25 lbs. x 10 / 10
    185 lbs. x 3 / 27 lbs. x 10 / 7
    135 lbs. x 10 / 30 lbs. x 10 / 7
    135 lbs. x 10 / 35 lbs. x 7 / 6
    185 lbs. x 2 / 25 lbs. x 10 / 7
    test
  14. Screech

    Screech I came, I saw, I conquere

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    Let me see that as well


    Sent from my iPhone using Tapatalk
    test
  15. zyclon B gas

    zyclon B gas sososerious

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    Sorry I didn't post it up. I wrote it but I'm on my phone and can't type it right now. First thing in the am, promise.
    test
  16. yayo

    yayo Polar Bear LaFlare

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    Thanks for the look out
    test
  17. zyclon B gas

    zyclon B gas sososerious

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    Here we go:

    Main lifts:
    Week 1 - 3x5, Week 2 - 3x3, Week 3 - 5,3,1, Week 4 - 3x5
    Wk 1 - 65, 75, 85
    Wk 2 - 70, 80, 90
    Wk 3 - 75, 85, 95
    Wk 4 - 40, 50, 60

    Day 1:
    Overhead Press:

    1) Military (strict) Press (main lift): 65%, 75%, 5 or more at 85%

    Accessory - 2-10 pull-ups (any form of pull-up/chin-up) between EVERY set for the rest of the workout

    2) Strict press (explosive, low weight) - 2-3 sets, 10 reps

    3) Dips (weighted or BW) - 5x10-20

    4) Chest Supported Row - 5x10-20

    5) SA KB/DB Push Press - 3x8-15ea

    6a) Bench-supported Reverse fly - 3x10-20
    6b) DB alternating curl - 3x10-20ea

    7a) D-handle w/ chains (or whichever bar you have access to) reverse curl - 3x10-20
    7b) Push-ups - 3x As Many Reps As Possible (AMRAP)


    Day 2:

    1) Deadlift - 65%, 75%, 5 or more at 85%

    2) Sumo Deadlift (explosive - lower weight) - 2-3x10

    3) Glute-Hamstring Raise (GHR) - 5x10-20

    4) Front Foot Elevated (FFE) Reverse Lunge - 4x10-20ea

    5a) Hanging Leg Raise - 5x10-20
    5b) KB swing - 5x10 (heavy)

    6) DB Side Bend - 5x10-20ea

    7) Heavy sled push - 3-5x Down & Back

    Day 3:

    1) Bench Press - 65%, 75%, 5 or more at 85%

    2) Bench Press (explosive - lower weight) - 2-3x10

    3) Low Incline DB Bench Press - 5x10-20

    4) DB SA Row - 5x10-20

    5) DB Close-Grip Floor Press - 3x8-15ea

    6a) DB Lateral Raise - 3x10-20
    6b) DB Fat Gripz Hammer Curl - 3x10-20

    7) BB Shrugs - 3x10-15

    Day 4:

    1) Squat - 65%, 75%, 5 or more at 85%

    2) Box Squat (explosive up, slow down - lower weight) - 2-3x10

    3) BB Good Mornings - 5x10-20

    4) Heel-elevated BB Front Squat - 4x10-15

    5) DB Bulgarian Split Squat - 4x10-20ea

    6a) KB Goblet Squat - 5x10-20
    6b) Reverse Crunch - 5x10-20

    7) Box Jumps - 5x15




    Conditioning is whatever you want to do, but make sure you are going heavy on this.
    test
  18. zyclon B gas

    zyclon B gas sososerious

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    test
  19. yayo

    yayo Polar Bear LaFlare

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    that shit looks hard as fuck cot dam lol
    test
  20. zyclon B gas

    zyclon B gas sososerious

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    let me know if you have any questions. also, you can split it up however you want, i.e.: day 1, day 2, rest, day 3, day 4
    test

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