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Welcome to my second log in TFLC. First the facts Age: Sex: Male Height: 1.90m (6'2") Weight: 100kg (220lbs) Bodyfat: Somewhere between 20and 25% probably closer to 25 Diet: Stuff my face with food and protein shakes until I get big. I started lifting again at the beginning of last year after a hiatus due to laziness. I looked like this.  Pretty fat if you ask me I started an SS routine and tried to eat a bit bettert to not look like poo poo. Which went pretty well.  Then disaster strikes in the form of my guts wanting to go and explore the other side of my abdominal membrane, in short I got a hernia. The Docs put this in me to stop my guts from spilling out into my nutsack.   Here is also an internal view when they were operating on me. Left is the before picture, right the after. I needed to rest one month doing no physical activity to let the net be integrated to my body. After that one month I started going back to the gym but kept doing more cardio and used machines except for the benchpress. When I started my first log I weighted 95kg(210lbs) and being weak again.  (I'm also giving birth to a glowing turd) Here is a pic a bit more recent somewhere after christmas  I need to get some good current pics, but I suck at taking photos with my cellphone. So I need to convince my gf that taking pictures of myself half naked and posting them on the Internet is not a stupid thing. Workout I'm doing Alfalfas Nr.4 program, because I want to get bigger and meaner. I'm adding and adjusting reps and exercises depending how I feel and If I find a neat exercise that feels like I could profit from it. I mostly add a few dropsets here and there and keep the rest like in the program. I'm doing the 4 day split on tue/wed/fri/sat, I may also just post random poo poo that I think may be interesting to you guys.  Non toxx goals, these are open ended so I can keep this log going longer then 2 months: -Deadlift 160kg for 5 reps -Try to get at least an hour of cardio in every week. Helios Grime fucked around with this message at May 5, 2013 around 21:31 |
| # ? Mar 5, 2013 19:18 |
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| # ? May 22, 2013 09:21 |
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Nice quads, caveman buddy
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| # ? Mar 5, 2013 19:30 |
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New Helios log!  Also, nice quads.
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| # ? Mar 5, 2013 20:09 |
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Workout Chest/Biceps/Abs 03/05/2013 DB Benchpress: 10kg(22lbs)x15 20kg(44lbs)x10 30kg(66lbs)x5 42kg(92lbs)x6 Slow as molasses but the last rep went up Smith machine incline press: 20kg(45lbs)x20 50kg(110lbs)x7 50kg(110lbs)x5 50kg(110lbs)x5 Rest Pause set BB flat benchpress: 20kg(45lbs)x15 40kg(88lbs)x10 52.5kg(115lbs)x18 40kg(88lbs)x12 30kg(66lbs)x12 I noticed that I cramp up my right lower back on the working set. Cable flys: 10kg(22lbs)x13 10kg(22lbs)x10 7.5kg(16.5lbs)x10 Would have done more sets but the gym was packed and I didn't want to block up the cables for longer. Incline DB curls: 8kg(17lbs)x10 12kg(26lbs)x5 18kg(35lbs)x7 12kg(26lbs)x5 8kg(17lbs)x5 Left elbow was acting stupid, did some triceps kickbacks to alleviate the tightness. BB curls: 34.5kg(76lbs)x7 34.5kg(76lbs)x5 34.5kg(76lbs)x5 Rest Pause set Bodydragcurls EZ Bar: 20.5kg(45lbs)x17 7x7x7 DB preacher curl: 12kg(26lbs) Biceps cable curl with rope extension: 10kg(22lbs)x14 10kg(22lbs)x14 Weighted cable crunches: 42kg(92lbs)x15 42kg(92lbs)x12 Pallof Press: 15kg(27lbs)x12 15kg(27lbs)x12 These are awesome and everybody should do them Zugzwang posted:Nice quads, caveman buddy Voodoo Doll posted:New Helios log! Yay, two of the coolest people in tflc already posted in my log, I feel so humbled. 
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| # ? Mar 5, 2013 20:41 |
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Sup! You already have a nice body shape!! Good luck 
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| # ? Mar 6, 2013 03:33 |
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Jumping on the quad appreciation station.
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| # ? Mar 6, 2013 03:39 |
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Seluin posted:Jumping on the quad appreciation station.
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| # ? Mar 6, 2013 03:49 |
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5'd and subscribed
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| # ? Mar 6, 2013 03:53 |
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Seluin posted:Jumping on the quad appreciation station.
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| # ? Mar 6, 2013 04:30 |
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Seluin posted:Jumping on the quad appreciation station.
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| # ? Mar 6, 2013 04:37 |
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Aww, you guys are making me blush. Todays leg day so maybe I'll get some nice pumped quad/butt pics for you guys. 
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| # ? Mar 6, 2013 04:58 |
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leg guy! new log! 
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| # ? Mar 6, 2013 05:52 |
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Sitting Bull posted:leg guy! new log! Apropos, where is your new log?
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| # ? Mar 6, 2013 07:36 |
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Helios Grime posted:Apropos, where is your new log? cheerskies its under the blogs tag!!! come pop in have a cup o tea
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| # ? Mar 6, 2013 18:38 |
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I always pictured you as having a beard.
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| # ? Mar 6, 2013 18:42 |
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Workout Legs  3/6/2013High Bar Squat: 20kg(44lbs)x10 60kg(135lbs)x5 paused 70kg(157lbs)x5 80kg(176lbs)x5 90kg(198lbs)x3 102.5kg(226lbs)x6 60kg(135lbs)x20 for funsies I started to listen to some music again. Does wonders to get concentrated. I also thought that it was a while that I did a widowmaker (probably like last may) Plate loaded legpress: 120kg(264lbs)x12 220kg(485lbs)x9 Rest Pause set 220kg(485lbs)x7 Rest Pause set 220kg(485lbs)x6 Rest Pause set Unf! Leg extensions: 110lbsx18 90lbsx15 70lbsx15 50lbsx15 Romanian Deadlift: 20kg(44lbs)x10 75kg(165lbs)x12 75kg(165lbs)x12 Had a bit of a longer rest and did a set only with the bar to give my quads a bit time to stop shaking when I put some strain on them. Also my hammies are so small and weak it is almost cute. Leg curls: 90lbsx12 90lbsx12 70lbsx10 50lbsx10 Standing Calf raises: 20kg(44lbs)x20 Tried to keep the pause in the bottom longer on the last few sets. Still wrecks my calves like crazy. Seated Calf raises: 20kg(44lbs)x10 Just for fun, wasn't feeling like finishing my workout. Pull ups: 8xBW Hmmm, not hammering your back before doing pull ups lets you do more pull ups. Scientists baffled! slinkimalinki posted:I always pictured you as having a beard. Didn't I say I will post quad pics? Yes I did.  
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| # ? Mar 6, 2013 19:29 |
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I approve of quads and butt.
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| # ? Mar 6, 2013 19:32 |
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Well I certainly do not regret bookmarking this log... 
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| # ? Mar 7, 2013 04:21 |
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Pulling away from quad appreciation station. Now heading to butt praise junction.
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| # ? Mar 7, 2013 04:46 |
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Stationary Bike: 60min - 20.7km - HR 130-155BPM Pullups: 8xBW 4xBW 3XBW+2 negatives BB Preacher curls: 25kg(55lbs)x10 very slow 25kg(55lbs)x10 25kg(55lbs)x10 Some very easy triceps kickbacks DB hammer curls alternating: 8kg(17lbs)x10 DB shrugs: 20kg(44lbs)x15 20kg(44lbs)x20 rear end in a top hat weight on a fat stick: 2.5kg(5lbs)x until I didn't feel my forearms anymore Just came for the cardio ended up doing some loving around. Given that I didn't do cardio since last October all went pretty well. Honestly felt pretty awesome afterwards. Took time off work tomorrow because I still had overtime from last month, gonna sleep n ilike an rear end in a top hat.
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| # ? Mar 7, 2013 19:48 |
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they should figure out a way to combine quads and glutes, that would save a lot of time on this forum!
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| # ? Mar 7, 2013 20:43 |
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This post is dedicated to Norse Code, thank you:  The chicken came out a bit dry but otherwise, A+++. 
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| # ? Mar 8, 2013 12:42 |
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Yay! I don't know why your chicken was dry, maybe it's some sort of high altitude cooking we have here? Either way its probably one of my favorite meals I've made!
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| # ? Mar 8, 2013 13:34 |
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Workout Shoulders/Triceps 3/8/2013 Seated DB Shoulder press: 10kg(22lbs)x15 16kg(35lbs)x10 20kg(44lbs)x5 26kg(52lbs)x3 32kg(70lbs)x4 Noice, felt good and stable. Did go up a bit slow. BB shoulder press: 20kg(45lbs)x10 25kg(55lbs)x8 30kg(66lbs)x5 45kg(99lbs)x8 45kg(99lbs)x5 45kg(99lbs)x3 Rest Pause set These give me so much trouble and I do not know why. It just feels so god drat heavy... Side lateral raises: 10kg(22lbs)x15 8kg(18lbs)x12 6kg(13lbs)x12 Will take 8kg again next time and do em cleaner than the 10kg ones I did today. Plate loaded shoulder press machine: 25kg(55lbs)x10 20kg(44lbs)x10 15kg(33lbs)x10 10kg(22lbs)x10 Weight per side Drop sets Reverse Bench: 20kg(45lbs)10 40kg(88lbs)x8 55kg(121lbs)x7 Tried a bit wider grip this time. Helped not giving me so much pressure in my head. Close gripped Bench: 40kg(88lbs)x10 50kg(110lbs)x5 60kg(135lbs)x9 60kg(135lbs)x5 60kg(135lbs)x4 Rest Pause set Felt good, the bar came up a bit uneven a few times (right side dominant) but otherwise fine. Rope extensions with low pulley: 15kg(33lbs)x19 12.5kg(27lbs)x15 10kg(22lbs)x15 7.5kg(16lbs)x15 Drop set Assisted Dips: 10kg(22lbs)x9 10kg(22lbs)x8 Still progress on the dips, I like. Had a really nice day. Got up around 11am and made myself a whey smoothie. Started to prepare the food for a nice batch around noon. Hanged around until 3pm doing more or less nothing then went to an almost empty gym and did my workout. I also had the nicest shoulder and chest pump afterwards, give me a month or two and I can hold a pencil between them (ok, not really but it would be kinda cool).
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| # ? Mar 8, 2013 19:14 |
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Would
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| # ? Mar 8, 2013 19:31 |
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Workout Back/Abs 3/9/2013 Did 5min Rowing for warm up Deadlift: 60kg(135lbs)x10 80kg(176lbs)x5 100kg(220lbs)x5 120kg(265lbs)x3 142.5kg(314lbs)x5 Finally added some weight to my deadlift. I think the last time I did that was before I switched to alfalfas program. drat. Lat cable pulldown hammer grip: 51kg(112lbs)x10 71kg(156lbs)x8 71kg(156lbs)x5 71kg(156lbs)x4 Rest Pause set Close gripped seated cable row: 47kg(103lbs)x10 71kg(156lbs)x6 71kg(156lbs)x4 71kg(156lbs)x3 Rest Pause set Pull ups: 6xBW 4xBW 3xBW Meh. Face pulls: 17.5kg(38.5lbs)x17 17.5kg(38.5lbs)x17 J-Pulls: 24.5kg(54lbs)x15 24.5kg(54lbs)x15 21kg(46lbs)x10 17.5kg(38.5lbs)x10 15kg(33lbs)x10 Drop sets I think something finally clicked and I really felt my lats engaged this time. Feels powerful mang! Abs: Crunches, Leg raises, and side raises Not much to say today. I noticed my dealift wasn't feeling as powerful as last time even though I helped moving boxes before last Saturdays workout. One of the trainers meant that it can be that the CNS was already "warmed up" and that helped me lift better. I also though this comic was very amusing. 
Helios Grime fucked around with this message at Mar 9, 2013 around 19:52 |
| # ? Mar 9, 2013 19:38 |
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God, I love chest day!  Workout Chest/Biceps/Abs 03/12/2013 Rowing: 1000m - 4:40min DB Benchpress: 10kg(22lbs)x10 20kg(44lbs)x10 30kg(66lbs)x10 44kg(98lbs)x5 26kg(57lbs)x10 16kg(35lbs)x10 Slow as molasses but the last working rep went up BB flat benchpress: 20kg(45lbs)x15 40kg(88lbs)x10 52.5kg(115lbs)x21 40kg(88lbs)x10 Did these before the incline press because the smith machine was in use and working in wasn't really possible because I would have needed the bench with it. Smith machine incline press: 40kg(88lbs)x8 50kg(110lbs)x7 50kg(110lbs)x3 50kg(110lbs)x2 40kg(88lbs)x10 30kg(66lbs)x10 Rest Pause set Ungh because of the different order didn't have any power to do these properly Titty Deck: 55kg(121lbs)x15 45kg(99lbs)x17 Cable station was in use so I did these. Nice squeeze. Cable cross overs: 10kg(22lbs)x17 10kg(22lbs)x15 7.5kg(16.5lbs)x10 5kg(11lbs)x10 Did these because Sally was singing high praise of them. Didn't really feel the pecs as engaged, but could be because they were tired and I couldn't concentrate on form to well. Incline DB curls: 8kg(17lbs)x12 12kg(26lbs)x5 18kg(35lbs)x7 1/2 10kg(22lbs)x8 8kg(17lbs)x8 To much cheating on the last rep so I'll only count is as a half. BB curls: 34.5kg(76lbs)x9 34.5kg(76lbs)x6 34.5kg(76lbs)x4 Rest Pause set Bodydragcurls EZ Bar: 23kg(50lbs)x17 7x7x7 DB preacher curl: 12kg(26lbs) Biceps cable curl with rope extension: 10kg(22lbs)x15 10kg(22lbs)x15 Weighted cable crunches: 44kg(97lbs)x14 44kg(97lbs)x12 Pallof Press: 15kg(27lbs)x14 15kg(27lbs)x14 Holy gently caress biceps pump up in here! Had a nice weekend and visited a Hamam. The herbal sauna was pretty neat, but the place was pretty full, which was expected for a sunday. Later had a nice steak for dinner at the restaurant with my family. While we were there my sister delivered a brutal  on her boyfriend, she blurted out while I was sitting next to him how twinklike he looks compared to me. Man, you just don't do that to a guys ego. Wanted to do my stew again on monday night but for some loving reason the meat that I bought on thursday was going bad already and I needed to throw it out. No delicious pot for me, in my anger I just ordered a pizza and ate that. I also found out that there is a 24h gym in my town that would cost the half than the one I visit right now. And the equipment looked very cool from their website pictures. To bad that my contract with my current gym runs until the end of this year.
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| # ? Mar 12, 2013 21:02 |
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Helios Grime posted:Had a nice weekend and visited a Hamam. The herbal sauna was pretty neat, but the place was pretty full, which was expected for a sunday. Later had a nice steak for dinner at the restaurant with my family. While we were there my sister delivered a brutal  Good for you, bad for him.Well, hopefully he's in a gym right now trying to become a swolelord.
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| # ? Mar 12, 2013 21:05 |
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Zugzwang posted:Well, hopefully he's in a gym right now trying to become a swolelord. This.
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| # ? Mar 12, 2013 21:17 |
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I'll doubt it. He is more the skinny soccer type. I mean he even has a sparkly earring in each ear. But hey, it's not me sleeping with him so whatever.
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| # ? Mar 12, 2013 21:29 |
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Dammit, I forgot to do pull ups yesterday.  I'll never get better at them if I won't do em. Gonna add some extra sets this evening.
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| # ? Mar 13, 2013 07:04 |
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Workout Legs 3/13/2013 5min on a stepper for warm-up High Bar Squat: 20kg(44lbs)x10 60kg(135lbs)x5 2s paused 70kg(157lbs)x5 1s paused 80kg(176lbs)x5 90kg(198lbs)x3 105kg(231lbs)x5 Gonna try to do more paused sets during warm up. Plate loaded legpress: 120kg(264lbs)x10 230kg(507lbs)x10 Rest Pause set 230kg(507lbs)x6 Rest Pause set 230kg(507lbs)x5 Rest Pause set 160kg(352lbs)x10 120kg(264lbs)x10 80kg(176lbs)x12 God drat the leg press is killer! Leg extensions: 110lbsx20 90lbsx15 70lbsx15 50lbsx20 Romanian Deadlift: 20kg(44lbs)x10 50kg(110lbs)x10 80kg(176lbs)x12 80kg(176lbs)x11 Leg curls: 95lbsx13 95lbsx11 70lbsx10 50lbsx12 Standing Calf raises: 20kg(44lbs)x17 MY calves are stupid and I hate them.  Seated Calf raises: 40kg(88lbs)x8 40kg(88lbs)x8 Our boss invited us for lunch and I think I totally overate then. Had spareribs with potato slices and mixed beans, it was delicious but I should have listened to my body and skipped the dessert. But I didn't and was feeling bloated and uneasy the whole afternoon up until I started my leg workout.And now that I'm home I have no appetite after my pwo shake... I think I'll skip dinner and go straight to bed because I'm loving tired. Oh yeah, and I forgot to do pull ups again.  For some reason I thought I had more to write but I'm drawing a blank at the moment. Oh well, if it was important I would have remembered it. This is me but on a sofa. 
Helios Grime fucked around with this message at Mar 13, 2013 around 20:04 |
| # ? Mar 13, 2013 19:54 |
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check out the lyle mcdonald calf routine
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| # ? Mar 13, 2013 19:56 |
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Workout cardio and arms 3/14/2013: Stationary Bike: 60min - 21.3km Pullups: 9xBW 4xBW 5XBW 4XBW 3XBW Some of the last reps were a bit cheated EZ bar curl: 23kg(50lbs)x10 23kg(50lbs)x10 23kg(50lbs)x10 18kg(39lbs)x10 13kg(28lbs)x12 Supersetted with skullcrushers EZ bar skull crushers: 23kg(50lbs)x10 23kg(50lbs)x10 23kg(50lbs)x10 18kg(39lbs)x10 13kg(28lbs)x12 Supersetted with ez bar curls DB hammer curls alternating: 8kg(17lbs)x10 8kg(17lbs)x10 8kg(17lbs)x10 Supersetted with kickbacks Triceps kickbacks: 4kg(8lbs)x12 4kg(8lbs)x12 4kg(8lbs)x12 Supersetted with hammer curls DB concentration curl: 8kg(17lbs)x15 8kg(17lbs)x15 8kg(17lbs)x15 Supersetted with tri extensions One handed DB triceps extensions: 8kg(17lbs)x15 8kg(17lbs)x15 8kg(17lbs)x15 Supersetted with concurls rear end in a top hat weight on a stick: 5kg(11lbs)x3 2.5kg(5lbs)x3 Forearms hard as marble DB shrugs: 30kg(66lbs)x12 30kg(66lbs)x12 Smith machine shrugs: 89kg(196lbs)x10 89kg(196lbs)x10 89kg(196lbs)x10 Holy shiny poo poo on a stick this arm pump is amazing. Ahem I'm switching my back day to friday and shoulder triceps to saturday so I can do arms on cardio day (thanks theface). My knee was bugging me while cycling on the higher resistance setting, so I couldn't really go as hard as I wanted. 3/4 on the bike my headset crapped out and being all sweaty I somehow lost one of the earbud attachments while fumbling with it. Couldn't find it afterwards and now need to see if I can get replacement for them, poo poo suuuuucks. I also don't think I can keep eating at this surplus for longer. Feeling all fat and unsexy. Maybe it's time to seriously consider a strict cut to get some of that muscle showing under all that blubber. Sitting Bull posted:check out the lyle mcdonald calf routine Thanks for the tip, will do that for next leg day.
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| # ? Mar 14, 2013 21:04 |
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Workout Back/Abs 3/15/2013 Short warmup on the stepper.  (Sorry bull but those gifs on that tumblr are way to awesome for one log) Deadlift: 60kg(135lbs)x10 80kg(176lbs)x5 100kg(220lbs)x5 120kg(265lbs)x3 145kg(319lbs)x6  Rep PRSo I just blasted through my 1rep PR I did last November. Feels kinda awesome man. All felt awesome and strong, lifted my spirits for the remaining workout. Lat cable pulldown hammer grip: 51kg(112lbs)x10 Close grip 61kg(112lbs)x10 Close grip 73kg(161lbs)x8 Rest Pause set 73kg(161lbs)x5 Rest Pause set 73kg(161lbs)x4 Rest Pause set 47kg(103lbs)x10 37kg(81lbs)x10 Close gripped seated cable row: 47kg(103lbs)x10 71kg(156lbs)x7 Rest Pause set 71kg(156lbs)x6 Rest Pause set 71kg(156lbs)x5 Rest Pause set 57kg(125lbs)x10 47kg(103lbs)x12 40kg(88lbs)x13 Lats were nicely engaged during this. Pull ups: 2xBW 2xBW fxBW Back and lats were way to roasted to do anything. gently caress One handed machine row: 35kg(77lbs)x10 35kg(77lbs)x10 35kg(77lbs)x10 More back work for the back god. RAAAAAAAAAAAAAAAAA! Face pulls: 17.5kg(38.5lbs)x20 17.5kg(38.5lbs)x17 J-Pulls: 26.5kg(58lbs)x15 26.5kg(58lbs)x13 21kg(46lbs)x12 17.5kg(38.5lbs)x12 15kg(33lbs)x12 Drop sets So awesome Abs: Wanted to use the TRX but it was in use the whole time, so I said gently caress it and went home. I'm so loving pumped about my deadlift. Maybe I'll try to do a new 1 RM next week. I also just ordered a bunch of supplements and a micro scale to mix my own pre workout, hope I won't die.
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| # ? Mar 15, 2013 21:22 |
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What's up fellow post-hernia buddy? Definitely going to follow this log. Great progress.
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| # ? Mar 15, 2013 21:57 |
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 Workout Shoulders/Triceps 3/16/2013 Seated DB Shoulder press: 10kg(22lbs)x10 16kg(35lbs)x8 20kg(44lbs)x5 26kg(52lbs)x3 32kg(70lbs)x5 20kg(44lbs)x10 Onward! BB shoulder press: 20kg(45lbs)x10 25kg(55lbs)x8 30kg(66lbs)x8 47.5kg(104lbs)x5 Rest Pause set 47.5kg(104lbs)x4 Rest Pause set 47.5kg(104lbs)x3 Rest Pause set Took a wider grip then last time felt much better on my shoulders and way more stable. Side lateral raises: 8kg(18lbs)x17 6kg(13lbs)x15 4kg(8lbs)x15 Concentrated on form today, engaged my shoulder much better. Plate loaded shoulder press machine: 25kg(55lbs)x12 20kg(44lbs)x9 15kg(33lbs)x11 10kg(22lbs)x12 Weight per side Drop sets Reverse Bench: 20kg(45lbs)10 40kg(88lbs)x8 55kg(121lbs)x9 40kg(88lbs)x10 Close gripped Bench: 40kg(88lbs)x10 50kg(110lbs)x10 62.5kg(137lbs)x7 Rest Pause set 62.5kg(137lbs)x4 Rest Pause set 62.5kg(137lbs)x4 Rest Pause set Arms were strong and stable during these. Rope extensions with low pulley: 15kg(33lbs)x20 12.5kg(27lbs)x16 10kg(22lbs)x17 7.5kg(16lbs)x17 Drop set More weight next time Assisted Dips: 7.5kg(16lbs)x9 7.5kg(16lbs)x7 Still progress on the dips. Just 3 more workouts and I can start to do these weighted. Some TRX Abs stuff because I couldn't do them yesterday. cheapandugly posted:What's up fellow post-hernia buddy? Definitely going to follow this log. Great progress. All fine and dandy. If I didn't have the scars I wouldn't even know that I had a hernia last year. I'm lucky that It never really blown out and the doc noticed the fracture before it happened. How did you get yours? Mine maybe appeared because of box squats(this is totally my own assumption and not proven by professionals, so don't get scared of box squats).
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| # ? Mar 16, 2013 17:07 |
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Flexin I like tight shirts. 
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| # ? Mar 16, 2013 17:28 |
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 Workout Chest/Biceps/Abs 03/19/2013 DB Benchpress: 10kg(22lbs)x15 20kg(44lbs)x10 30kg(66lbs)x5 36kg(79lbs)x3 44kg(98lbs)x6 26kg(57lbs)x10 10kg(22lbs)x15 Boy oh boy, more weight next time. Gonna be over a hundred pounds next time, niiiice. Smith machine incline press: 20kg(45lbs)x10 40kg(88lbs)x8 50kg(110lbs)x8 Rest pause set 50kg(110lbs)x6 Rest pause set 50kg(110lbs)x5 Rest pause set 30kg(66lbs)x10 20kg(45lbs)x10 Much better then last time, big difference if my chest and arms aren't already exhausted from the flat bench. BB flat benchpress: 20kg(45lbs)x15 40kg(88lbs)x10 52.5kg(115lbs)x21 40kg(88lbs)x10 Did these before the incline press because the smith machine was in use and working in wasn't really possible because I would have needed the bench with it. Cable cross overs: 10kg(22lbs)x19 7.5kg(16.5lbs)x15 5kg(11lbs)x16 2.5kg(5lbs)x17 Drop sets Oops, hosed up and only did 1 et with 10kg. But I did feel a much better squeeze at the top. Titty Deck: 45kg(99lbs)x20 50kg(110lbs)x20 Incline DB curls: 8kg(17lbs)x12 18kg(35lbs)x8 14kg(30lbs)x10 10kg(22lbs)x10 My left elbow is bugging me a bit while doing these, weird. BB curls: 37kg(81lbs)x6 37kg(81lbs)x4 37kg(81lbs)x3 Rest Pause set Nice pump going on Bodydragcurls EZ Bar: 23kg(50lbs)x20 Max reps, more weight next time 7x7x7 DB preacher curl: 12kg(26lbs) Biceps cable curl with rope extension: 10kg(22lbs)x15 15kg(22lbs)x15 Weighted cable crunches: 44kg(97lbs)x15 44kg(97lbs)x13 Pallof Press: 15kg(27lbs)x15 15kg(27lbs)x15 Ahhh, so hard! But I will increase the weight next time. I just love to start my workout week with chest, I can always increase reps and range and no exercise really gives me any problems. Had a nice conversation with one of the gym peeps who is bound to the wheelchair. He asked me if I did anything else besides gym to get so big and was surprised that it's the only form of exercise/sport I did. Said I should become a Schwinger (anybody who read my previous log knows what that is). Had a batch of my mystery pot that I made with over 3lbs of meat for dinner, so good.
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| # ? Mar 19, 2013 20:23 |
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| # ? May 22, 2013 09:21 |
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 Workout Legs 3/20/2013Rowing: 500m - 1:56min High Bar Squat: 20kg(44lbs)x5 3s paused 60kg(135lbs)x5 3s paused 70kg(157lbs)x5 1s paused 80kg(176lbs)x5 90kg(198lbs)x3 107.5kg(237lbs)x5 I gotta say that the paused squats feel really good. I'm also back up to my old toxx weight for my squat, but this time with high bar and feeling way more stabilized. Plate loaded legpress: 120kg(264lbs)x10 240kg(529lbs)x7 Rest Pause set 240kg(529lbs)x5 Rest Pause set 240kg(529lbs)x4 Rest Pause set 200kg(440lbs)x10 160kg(352lbs)x10 120kg(264lbs)x10 80kg(176lbs)x10 So much volume! Leg extensions: 115lbsx16 95lbsx15 75lbsx15 55lbsx15 Romanian Deadlift: 20kg(44lbs)x10 60kg(135lbs)x10 80kg(176lbs)x12 80kg(176lbs)x12 I think my legs are adapting to the high volume on my quads. My legs aren't buckling in doing RDLs from sheer exhaustion. Leg curls: 100lbsx12 100lbsx12 80lbsx10 65lbsx10 Standing Calf raises: 60kg(135lbs)x6 60kg(135lbs)x6 60kg(135lbs)x6 60kg(135lbs)x6 60kg(135lbs)x6 Doing the Lyle program that bull recommended Seated Calf raises: 40kg(88lbs)x10 30kg(66lbs)x10 30kg(66lbs)x10 Ghaaa, burns like a motherfucker! Pull ups: 7xBW 4xBW 3xBW All from a dead hang Some Glute bridges because I thought my rear end didn't burn enough. Like said above, I really think my legs are adapting finally. In the beginning I needed to take almost 5-10 minutes until I could do my RDLs or else I would just collapse to the floor. I also inhaled a half a liter protein shake and a bowl of stew when I got home, feeling so full right now. Need to order more protein powder and BCAA running low at the moment and at the rate I'm consuming the stuff it only last for 2-3 days.
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| # ? Mar 20, 2013 20:40 |
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