Swolegantors harcore fatman cheater log.

[swolegantor]

I am trying a bodybuilding split for the first time ever I figured I might as well start a log here since I am trying to be more active on this forum.


Paused close-grip bench
Worked up to a single at 300, easy as hell. My paused bench and CGB are both terrible compared to my regular bench right now so I am happy to see I can atleast hit 300.

Smith machine Incline bench,
1 plate (a side)x20
2 platesx15
2 plates+ quarter x6 (restpause) x4 (rp) x3
dropset
1 plate+quaterx12
dropset
1 platex10
dropset
quarterx30

neutral grip machine press
150x25x3

pec dec
bunch of different shit with 150#

[swolegantor]

Workout had to be cut short today. Despite that it was pretty good, I found an exercise that actually fatigued my lats without anything else, which is awesome.


Db rows (no rest between sets) These were more of a warm up then anything
60x10
70x10
80x10
90x10
100x12

Seated high pulley pull (cant call it a row or a pulldown really) w/lat pulldown handle
stack (200)x15x5
w/neutral grip
stackx15x3

db shrugs
80'sx40

at this point I realised I had to hightail it out of there.

[swolegantor]

Overhead pin press (pins set at forehead height)

135x10
155x10
185x5
225x12
275x1-dropset
225x10 (Restpause) x6 (Rp) x4

Seated Db press -I am absolutely terrible at these, I never have really done them and my I am spending most of my strength trying to stabalize the god damn dumbells

60x8
70x8
55x8

PATHETIC!!!!!!!!!!!!!!!!!!!!!!!!!


Seated shoulder press machine

100x25x3

seated shoulder press supetseted with side raises

100x10+20x10x3

[JonnyO]

What are your goals here with your routine bro?

[swolegantor]

What are your goals here with your routine bro?

Just keep getting better.

Its the polar opposite of everything I have done for the past 2 years.

[swolegantor]

Trying to avoid any arching/ using a wider grip to hit my chest more. my hands kept sliding outwards on the stupid bar and at the end of each "Set" I would my hands would practically be touching the pins. This is waaaaaaaaaaaaaaay harder then usual but hopefully I will get alot more control/bottom end power out of it



rp means rest pause (15 seconds)

Paused wide grip bench-
135x10
185x10
225x10 rp 5 rp 5

Incline 3d smith machine (I hate this thing and prefer reg smith machines)
2 platesx7 rp 4 rp 3

Machine chest press
neutral grip 200x15
reg grip 200x15x2
100x20x2

pec dec- 2 minutes w/ 50#

[swolegantor]

Loads of volume for my back workout didn't keep total track of what I did because I just threw in so many sets


Pendlay rows
135x10
185x10
225x10
250x7 or 8 (rp) 4 (rp) 3


lat pulldown
20+ sets for 10-15 reps with weights from 100-200

Shrugs
50x15
60x15
70x15
100x15
90x15
80x30
50x30

done with minimal rest

[swolegantor]

Mainly just worked on form today. my squat hasent felt right since I was training it last summer. Things felt alot better by the end of the workout form wise

Squats
135x10
185x10
225x4
245x3
265x2
265x2
265x2
300x1
300x1
300x1
300x1
300x1
315x1
315x1
315x1
315x2
330x1
330x1
330x2

[swolegantor]

huge PR today. Although I think most of it is attributed to my lack of experiance with the exercise/not going full bore the first time.

Shoulder pin press (Forehead height)
135x5
185x5
205x5
225x5
250x10 rp 5 rp 5 (pr)

Seated db press- still suck at these.
50x8
60x8
70x8
75x8- next time its 80, then 85, then 90 etc etc

Machine shoulder press
100x10
150x10
200x10
240x10 rp 7 rp 5 dropset 140x10 dropset 70x10

Rear delts/side raise super sets- 5 sets to failure

[Andre]

I am trying a bodybuilding split for the first time ever I figured I might as well start a log here since I am trying to be more active on this forum.

I just noticed you called this a body building split? Come spend a week training with me and you can sample my version of a bodybuilding split... I am serious, I could use a good spotter... I train every morning in Pickering at 9AM...

[swolegantor]

Close-grip bench
135x5
155x5
185x5
205x5
225x10 rp 4 rp 4

BB ez curls
85x8
95x8
105x8
115x10 rp 5 rp 4

laying db tri extensions

30x8
40x8
45x8

Hammercurls
40x8
50x8
55x8

bicep/tricep supersets on pulley stack.....all sorts of diff grips/handles 6x15 each

[swolegantor]

I just noticed you called this a body building split? Come spend a week training with me and you can sample my version of a bodybuilding split... I am serious, I could use a good spotter... I train every morning in Pickering at 9AM...

Dude, I would honestly love to but I would have to pull some strings.

My dad and I share a vehicle and he usually takes it in the mornings which is why a lot of the time I come in later on in the afternoon with Jen.

I would seriously love to take you up on your offer but I am going to have to see what I can do about getting out there first. I suppose I can talk to you next time I see you.


As far as my "Split" is concerned. I am still trying out and toying with different concepts/ principles and trying to figure out what works best. I am probably going to keep switching things up as the weeks/months go on.

That said, I really hope we can work something out as far as training goes. I take it that you really like your volume and I know I would probably get my ass kicked but I like that kind of shit!

[swolegantor]

Great day today. Felt strong as hell on the bench. The only reason I had to stop on the first set was because of my gym's wondeful no chalk policy and the bar slipping way too far apart.

Widegrip bench
135x25
185x10
205x5
225x7
245x15+4+4

Incline 3d smith machine bench
1 platex20
2platex5
2plate+10'sx7+3+1

Chest pressmachine
100x10
200x10
240x10
300x8
dropset
200x10
dropset
160x10
dropset
100x10
dropset
50x5 minutes

[swolegantor]

Squats- Still working on form mainly...started with a "Sumo" wide stance and slowly brought my feet in as the sets got heavier.

barx10
135x10
185x3
225x3
275x3
315x3x2
335x2x2
350x1x2

Lat pulldown
100x10x2
120x8
140x8
160x8
180x8
200x8
160x8
100x20

[swolegantor]

Another awesome day.

I was sore as hell at my joints were already feeling beat up from wedensdays workout. I still managed to rock my lifts. I don't even know how much better they would of been feeling fresh and with a spot


OH pin press from forehead height
135x5
155x5
185x3
205x3
225x3
245x3
275x10+4+1 WOOOOO 50 pounds in 2 weeks!(The first rep is always the hardest on these because it starts on the concentric)

Closegrip bench- At this point I could barely lift my arms
Barx40
135x10
185x3
205x3- I was so fatigued I knew if I did 225 for another warm up I would be dead
245x10+4+1-WOOOOOT If I was fresh, had not done pin press beforehand and had I spotter I think I would of gotten atleast 15 THAT WAS WHAT I DID ON BB PRESS ON WEDENSDAY WTF!

Sidelaterals
30x8
35x8
40x8
35x8
30x8

Rope pushdown
120x10
140x10
150x10
120x10
100x10

[Shortdave]

275x10+4+1 WOOOOO 50 pounds in 2 weeks!(The first rep is always the hardest on these because it starts on the concentric)


Just so you know, every rep on a pin press is supposed to be from a dead stop, no bouncing ff the pins

[swolegantor]

Just so you know, every rep on a pin press is supposed to be from a dead stop, no bouncing ff the pins

I know that. I just call it a pin press to signify where I start the lift from. I don't bounce if off the pins however just stop right at them and go up again. If I was bouncing off them I would get some sick reppage though, I might even do that if the gym is empty enough.

[Shortdave]

I know that. I just call it a pin press to signify where I start the lift from. I don't bounce if off the pins however just stop right at them and go up again. If I was bouncing off them I would get some sick reppage though, I might even do that if the gym is empty enough.

So you are just doing partials? For what reason?

[swolegantor]

So you are just doing partials? For what reason?

Read my log title

[swolegantor]

Decent day today considering Satuday/Sunday and monday were rightoffs (birthday was on sunday went from eating salad/protein every meal to cake and beer)

Widebench
135x10
185x5
205x5
225x5
245x3
260x11+4+3

Incline bench (ditched the smith for real thing)
135x10
155x10
185x5
205x5
225x8+3+2- suprised considering how bad my incline usually is.

[swolegantor]

Good day today, Squats were really easy I am still resisting the urge to go heavier however.

Tried sumo deadlifting today, it felt really good. Gave my hips a "hey whats up" which is always nice. Going to SLOWLY add weight to this over time.


Squats (usual superwide to oly stance)
135x10
185x10
225x5
275x5
315x3
335x3x2
350x2
365x1x3

Sumodeadlift
135x10
185x10x3

Widegrip cable row
100x10
160x10
200x10
240x8+5+3

Closegrip underhand lat pulldown
100x10
160x10
200x7+5+4

[swolegantor]

First day back from deload. I trained a couple times but nothing to write home about so whatever.


Squats
135x5
225x5
275x3
315x2
345x1
365x1
385x1- Easy, but thats the point.

Incline bench
135x10
185x5
205x3
225x2
250x1
265x1
280x1- PR I am pretty sure since I have like...never gone heavy on this lift. Probably had 10 pounds or so left in the tank

Btw at this point my recently aquired tendonititis was starting to feel just wonderful.

Deadlift to handclean to press to front squat to press combo

135
145
155-3 rounds

by this point it had felt like gremlins were lighting small fires inside my elbows

Dumbell swings
30x100 reps.

[swolegantor]

nice day today

Squats

135x8
225x5
275x3
315x2
350x1
370x1
390x1
400x1

Incline bench- Felt really shakey doing these...form was not 100%
135x8
185x5
205x4
225x3
250x1
275x1
285x1


Barbell complex- Sumo deadlift-Highpull-backsquat-press-frontsquat- 6 reps each with 135lb

Barbell complex Sumo deadlift-highpull-frontsquat w/135lb 5 reps 4 reps 3reps 2 reps


Thrusters 10x5 w/30 second rest--60 pounds lololol

[swolegantor]

Mainly just conditioning today. Some light sumo deads and some light pushpressing (my tendonitis is not a fan)

Powercleans

135x5
155x1
165x1
175x1
185x1
205x1

Sumo deads
225x5
275x3x3

OH/Push press
135x5
155x3
175x1
190x1
200x1
215x1

Barbell complex W/95 pounds

highpull/backsquat/press/frontsquat/deadlift 5 reps each
30 seconds rest
4 reps each
30 seconds rest
3 reps each
20seconds rest
2 reps each
no rest
1 rep each

I counted breathes not seconds so it was probably shorter


the bear (clean-frontsquat-press-backsquat-btn press)
5 reps
5-10 seconds rest
4 reps
5-10seconds rest
2 reps
2 reps

DB swings- back was fried so couldent do much
60 reps total w/ 30 pounds

[swolegantor]

I missed a couple entries

Last friday: Not worth mentioning, horrible workout

Monday: Had to get my stuff done FAST before my g/f needed the rack

Squat
135x3
185x3
225x3
275x3
315x3x3

Incline bench
135x10
185x5
205x5
225x3x3

Chest supported row - no rest between sets
1 plate-10 reps
1 plate+quarter 10 reps
2 plate- 10 reps
2 plate+quarter 10 reps
3 plates 10 reps
1 plate 12 reps

The "bear" complex

100xtill I am dyingx5

Did some other misc complexes and light assistance work


Today:

Powercleans
135x5
155x1
175x1
185x1
205x1

Sumodead
225x3
275x3
315x3x2

Floor press
135x5
185x5
225x5
250x3
275x3
300x3

"Grace"
Took about 7 or 8 minutes

[swolegantor]

Another crap workout.

See, I am 300+ pounds. You would think I eat a crap load of crap because to weigh this much you pretty much have to.

I could understand being say....a bit heavy I can deal with that. Some people are mean't to carry higher bf% naturally I dont mind I have always been chubby.

I have no idea why I am 300 pounds. I really must re-iderate the "you need to try to be this heavy" point...hell guys weighing 250 at my height are usually pigs. I know I have a crap load of muscle but that makes things even more confusing.

See I eat healthy, like boringly healthy. 90% of my diet is egg,chicken,salad,tuna and protien shake (real fat man food eh). This is not to say I am an angel. I do occasionally have fast food (during the month of september I had mcdonalds and taco bell and that was more then I had in the past few months combined) and I do eat the odd carb here and there.

But people who eat like me aren't 300 pounds, Maybe no 8% bodyfat, but not fat? I am active I workout (obviously) I eat better then everyone I know who don't workout yet I am fatter then them.

A few months ago I was fed up and decided to run the "Velocity" diet (look it up, basically Protien shakes+Essential healthy fats are all you consume the entire diet) at the end of the 3 weeks guess how much weight I lost

are you ready

its pretty impressive

are you sure you are ready?


I gained 5 pounds.


Explain that for me please. That defies basic thermodynamics.


I honestly haven't been hungry (Except RIGHT after working out) in about a year even If I dont eat for a couple days.

WTF!!!!!!!!!!!!

Anyways this relates to my workout because I have been running around 1600 calories a day and so I am weak as all fcuk


Sorry about the rant I needed to get it off my chest.

Squats:
135x5
185x5
225x5
275x5
315x3
325x3x3

Incline bench- its getting progressively weaker....grrrrrrrrrrrr
135x5
185x5
205x5
225x3
245x2- wtf I could do this for 10 a few weeks ago
135x10

After that I did a bunch of assistance stuff I was in such a pissed off daze from my lack of anything in forever that I just didn't care.


I ran 2kms without much trouble though...so thats good...i guess

[swolegantor]

Rack pulls- started these off light
225x8
275x8
315x8
365x8

Db rows
70x15
80x15
90x15
100x15

Lat pulldowns
100x10
120x10
140x10
160x10

Chest supported row
1 platex20
plate+quarterx12
2 platesx12
2plate+quarterx12
3 platesx12

Highpulley row w/lat pulldown bar
200x20
200x20
200x20

Seated machine chest supported row
160x10
180x10
200x10
220x10
240x10

Db shrugs
100x15
100x15
100x15
100x15
100x15

Facepulls
100x15
120x15
120x15
120x15
120x15

Seated reverse pec dec
100x10
50x15
50x15
50x15
50x15

Seated db cleans-H rolls-scarecrows etc etc- circuit didn't count

[swolegantor]

Extremelly tired tired gym day. My body is so incredibley sore from yesterday I had to go light on pretty much everything

Bench
135x10
185x8
205x8
225x8
250x8

Incline
135x8
155x8
185x8
135x15

Machine press
160x10
180x10
200x10
220x10

Incline db flyes
30x10x5

Tried doing some other fly stuff but everything was hurting the joints way to much.

[swolegantor]

Missed a couple days due to my anniversary with girlfriend.

Seated oh press -first time doing these ever

barx10
95x8
135x8
155x8
175x8
185x8
135x10

Skull crushers (w/oly bar)- I suck at these, its not the weight just the strain on my joints I gotta get used to

barx10
65x8
85x8
115x7
85x8

Ez curls
55x8
75x8
85x8
105x8
75x8

Circuit of Machine oh press/tricep pushdown/cable curl

Seated press weights:100/160/200/200/200
pushdown weights/80/100/100/100/100
Curl weights 70/90/90/90/90

Lateral raises (giant set pretty much)
15x12-20x12-25x12-35x12-30x12-25x12-20x12-15x12-10xhold 5xhold

preacher curls

I used a 20lb db and just kept doing all sorts of reps, my tendon/joint really hurts deep in the elbow when I get a full stretch and feel like the bottom 1/4 of the movement isn't even using my bicep.

So I worked on that.

[swolegantor]

Rack pulls
225x8
275x8
315x8
365x8
405x8

Easy

Db rows
60x15
70x15
80x15
90x15
100x15

Chest supported row
1platex12
plate+quarterx12
2platex12
2plate+quarterx12
3platex12

seated with lat pulldown handle
100x10
120x10
140x10
160x10
180x10

1 armed high pulley row
100x15x5

Low pulley shrug
200x15x5

facepulls
100x15x5

Seated db cleans
10x5 (repxset if you haven't noticed I do it like that)

Thats about it. I think.

[swolegantor]

Once Next week when I do 275/225 respectively for bench/incline I am going to work on increasing reps.

bench
135x8
185x8
225x8
245x8
265x8

Incline bench
135x8
155x8
185x8
205x8

Decline 3d smith
1 platex15
1 plate+quaterx12
2 platex12

incline- Trying to get used to this movement still...just some form work
135x8x5

Chest press machine
50x200ish

[swolegantor]

These past 2 weeks have been shyt in order of consistancy

Today I realised that I have really strong shoulders but my rotator cuff problems are still messing hard with my bench and ohp. On one of my sets of neutral grip press my shoulders and triceps had 100% strength left but in my upper back something felt like it was "off" and wouldent let my shoulders do anything...very strange and it needs to be fixed.





Front squat
135x8
185x4
205x3
225x3x3- need to get this up to 315x3x3

Seated oh press
135x10
155x8
170x6
155x8
135x-a bunch of sets of 8 didn't count

SLDL- Something about these didn't feel right...
135x10
185x5
225x5
275x5- I was going to do about 10 but my grip just gave out completely...argh

Standing neutral grip db press
55x8
60x8
65x8
50x8

Machine shoulder press
100x10
120x10
160x10
200x10

[swolegantor]

Bench
135x10
185x5
205x5
225x5
250x5
275x8-had 9-10 in me prolly. Goin for 9/10 next week

Incline- Felt really really bad this session...grrrr
135x8
155x8
185x8
205x8

Neutral grip Db press-I am so bad at this
60x12x5

machine chest press
120x75

Pec dec
50x1,000,000,000,000

[swolegantor]

Funny day today. Some grumpy old man came up to me and started yelling at me.

I was doing rack pulls..which I understand are loud, I also understand 99% of the gym population is ignorant towards ACTUAL training and therefore they naturally fear it..or whatever. Anyways I actually go ahead and start doing singles whilst sliding the negative portion of the lift down my legs (at the expense of ruinining my back but whatever) to try to keep the noise down. Around my 4th set this old man runs up to me and yells "SOME PEOPLE ARE TRYING TO WORKOUT YOUR F'ing Dropping the weights." I apologize to him and try to explain that I am putting it down as quietly as possible he just snaps "YOUR DROPPING THE WEIGHTS" and runs off to go be mad. I actually went ahead and wrapped towels around the bar to make it as quiet as possible.

See the thing about this guy, is that it really had nothing to do with me "dropping the weights" I gurantee you this guy just did not like me and decided it from the moment he saw me. Some people just like to be miserable I guess.

It's sad that most gym these days have to bend over backwards for these assholes who don't give a Shit about working out....meh

Rack pulls (DROPPING THE WEIGHTS)
225xSLAMMED THEM
275xPOWEERRRR BOMBAAAA
315x NUCLEAR FACE BLAST
365x EXPLOSION FIST
405x YOUR NEW GOD
455x MEGASMASH CITY
495x ATOMIC BUSTER DICK
545x omfgurmomlol

Yates rows on 3d smith machine
1platex12
2platex12
2 plate+quarterx10
3 platex8
2 platex12

Low pulley row (1 arm)
100x15
150x12
200x12
150x12

Pendlay rows (buddy was doin em so just used his weights)
135x15
140x10
160x10
175x15ish

face pulls
80x25x2

[swolegantor]

Decided to deadlift from the floor today to see how my back would take it

Felt pretty good. I am amused

Deadlifts
135x10
225x5
275x5
315x3
365x1- Wanted to keep it light
315x3

Pushpress
135x8
155x5
185x5
205x3
225x1- My wrists were bending all the way back and I wasen't able to transfer the power properly, the actual pressing weight was easy.

Anyone got any ideas?

Ez curls-OMFGLOOL
75x8
85x8
95x8
105x8

Rope pushdowns
60x20
100x10
130x10
160x10
180x10 (few dropsets after this)

I am trying to get more cardio in so I kept the workout quick, I NEED to do cardio.

[Rhinobolt10]

Im not sure if you realize it, but you havent gone over 3 reps on the back squat for any of your heavy sets, and you literally do no assistance work for lower body... and I cant really remember seeing much core training either.

Your squat is going up still, but that will happen when you weigh 3 bills and your working up to 4 plates.

I really think simply adding in 5 sets of 10 of some hamstring work like a weighted hyperextension to start, and some simple core work will really help you out.

I also firmly believe that once your squat is more in proportion to the rest of your lifts youll have an easier time making progress with upper body.


Also, talk to your doctor about your tough time losing weight... that sounds like some sort of thyroid problem where you gain weight off the velocity diet.

[swolegantor]

Im not sure if you realize it, but you havent gone over 3 reps on the back squat for any of your heavy sets, and you literally do no assistance work for lower body... and I cant really remember seeing much core training either.

Your squat is going up still, but that will happen when you weigh 3 bills and your working up to 4 plates.

I really think simply adding in 5 sets of 10 of some hamstring work like a weighted hyperextension to start, and some simple core work will really help you out.

I also firmly believe that once your squat is more in proportion to the rest of your lifts youll have an easier time making progress with upper body.


Also, talk to your doctor about your tough time losing weight... that sounds like some sort of thyroid problem where you gain weight off the velocity diet.


I totally agree with you 100%. Right now the only thing I care about with my Squat/Deadlift is not being in pain while doing it. I really need to get more focused with it however, you are right.

As far as going to a doctor, no. I am going through a lot of shit in my life right now and have been putting my body through lots of abuse recently. I am going to try to up start working on cardio and not treating my body like a piece of shit and see if it helps.




Edit: I just realized I probably haven't mentioned much that I have some lower back problems. I have been lifting consistently for about 2.5ish years total (Removing a bunch of gaps) and I have probably trained my squat a total of 8 months. If you count the times when I am actually pushing it....2 months tops?

Right now I am basically just trying to get in whatever lowerbody stuff I can without aggravating myself into being a cripple again. Which is why its silly that I am not hammering myself with core/assistance work.

[swolegantor]

I was totally out of it today.

Front squats- my back was KILLING me from the deadlifts (not muscle soreness..the bad pain) so I had to stay really light...260 was still way harder then it should be.

135x5
185x5
205x3
225x1
250x1
225x3

Floor press- these felt akward as hell today.
135x10
185x5
205x5
225x5
250x5
from here I added pins and did them concentrically (so hard)
275x1
300x1
315x1- lame

Chest supported row
1 platex10
2 platex10
3platex10
4platex8
2platex15

Tricep pushdowns
abunchxwhocares

hammercurls
30x8
40x8
50x8
40x8

facepulls
80x10
100x10
120x10
140x10
160x10

then a bunch of stairmaster

[Rhinobolt10]

ahhh... yeah, the low back will getcha. I'm struggling with it right now too.

[bobbyorr]

One thing with the abs too, is change up the training... dont just hit crunchs for 100 reps, switch up high reps and heavy weights..
so stuff like db side bends, and standing crunchs with the rop attachment in the lat pull down.... to ab wheel and hanging leg raises for high reps...



stress can add as much weight on a frame as a bad diet... so get your fat ass into a massage theripist... they can relieve stress as well as working the low back.. and get a chiro too!!!

[swolegantor]

One thing with the abs too, is change up the training... dont just hit crunchs for 100 reps, switch up high reps and heavy weights..
so stuff like db side bends, and standing crunchs with the rop attachment in the lat pull down.... to ab wheel and hanging leg raises for high reps...



stress can add as much weight on a frame as a bad diet... so get your fat ass into a massage theripist... they can relieve stress as well as working the low back.. and get a chiro too!!!

Well I am pretty sure I am forced by powerlifting law to listen to you.

So thanks!

[Rhinobolt10]

Hey man, I've been having to put up with his crap for the last year and a bit... the only sucky part is that his advice generally works... and well...

[swolegantor]

Really quick "workout" last night. Basically I felt weak as hell last night so I went to the gym to bench 330. I am using 300 as my working my max in 5/3/1 and 300 is 90% of 330.

I hope that makes sense. Anyways it was easy and I was probably good for 350 last night, I figure that puts me around 365 maybe on a perfect day. Or not? Who knows.

Bench
135x10
185x5
225x3
250x2
275x1
300x1
315x1
330x1

Low pulley 1 arm row - just waiting for my g/f to finish her stuff.
70x10
100x10
140x10
200x10
180x10
140x10

[swolegantor]

First day of 5/3/1 felt good, I am starting really light with assistance work and adding 5 pounds every session



Bench
135x15
185x5
225x5
240x5
255x12

155x10x5-did these with 0 arch and a close grip, still easy as hell

Db rows
70x10x5-lol

Tricep pushdowns
100x10x5

Hammercurls
40x10x5

Upperback/shoulder drills.

[swolegantor]

Decided to start squats with a SUPER convervative max. I have really really bad conditioning for high rep squats. REALLY bad. So I decided to go light, that and my lowerback is weak as hell from my injuries so. Blah who cares here is what I did

135x10
225x5
260x5
280x10- The weight is light but I suck
185x10x5- my lowerback is still cramping and burning from this.


Thats all. It took me an hour. I suck.

[swolegantor]

bunch of B/S since last week happened so I decided to just start the whole thing over

Bench
135x10
185x10
195x5
225x5
255x14 +2 reps from last week wohoo

160x10x5- same flat back closegrip no leg drive b/s

Chest supported row
1 platex10
2 platex10x5- probably too light

Tricep pushdowns
110x10x5

Hammer curls
45x10x5

Face pulls
120x20x5

[swolegantor]

nvm

[swolegantor]

Squat
135x10
185x5
215x5
235x5
280x12 (+2 reps)
195x10x5

woooo took 45 minutes I suck

[swolegantor]

Quick lame session today.

On my final set of oh press I did a couple strict then a couple with a bit of a kip just give it momentum and the last 2 were all out pushpress

Oh press
barx10
135x5
150x5
160x5
175x11

Bottom up bench- the powerrack at the gym I was at (Havent been to it in half a year- my membership is good for any gym in the chain) literally had the bar touching my chest with a totally flat back, usually when I do this I arch up quite a bit for the pins to touch my chest....needless to say it was hard

I worked up to 250 for a bunch of "semi" singles (kind of a cluster set really) It was HARD


Then I tried Db press but I hated the benches (Way to high) so I did 1 set of 85 for 10

then I did neutral grip Db clean and press for 10 sets of 3

then a crap load of front bar raises with 65 pounds

Really all over the place day. Which is why I am typing "Then I did, then I did, then I did" like a ****ing moron

[Andre]

I bought a lower height bench in Whitby... It's the one with the light gray padding...

[swolegantor]

I bought a lower height bench in Whitby... It's the one with the light gray padding...

Awesome. It was hard as hell to get set up on the other benches.

[swolegantor]

Pr's are fun n stuff


Bench
135x10
185x10
225x3
250x3
270x10- Had more then this but like usual my grip was sliding out way to far and my hands were uneven and it was just a stupid ugly mess in general


a month ago I did 275x8 so I am happy with this.

165x10x5

Chest supported row
1 platex10
2 plate+quarterx10x5

Hammercurls- felt really weak today so I kept playing around with the weights
50x10
40x10
35x10
30x10
40x10

Tricep pushdowns
120x10x5

facepulls
80x15
100x15
120x15
140x15
160x15


Then a bunch of shoulder health/prehab stuff

[swolegantor]

Horrid day today, I had only eaten once in the past 2 days and I was hung over.

I need to stop with this crap.


Squats
135x10
185x5
230x3
265x3
300x8- horrible, I did 405x10 a year ago.

205x10x5

blah

[swolegantor]

Good day considering I had done an hour of cardio prior and I haden't consumed a single carb since noon the day before.

Bench
135x10
185x8
225x5
255x3
285x7- I had 9, atleast 8...but like usual the bar was sliding out of my hands because it was so slippery. I will take it though.

0 arch/closegrip/no leg drive "hard" bench
170x10x5


High pulley rope row (Diff gym today)
100x10
150x10
200x10x5

Tricep pushdown/Cable curl circuit- at the 4th round i had to stop for a second to drink water but this was basically non stop
100x10x5

Upperback/shoulder circuit.

[swolegantor]

Really painful workout today. I coulden't feel my legs the entire time as they were numb. My back was throbbing like no tommarow. So I decided to just go reallly easy on everything

Squats
135x10
185x5
225x2
250x5
280x3
315x4

Crapload of backraises (they make it feel better)

[swolegantor]

Great session today despite being hopped up on caffiene and maintaining a ridicoulously high heart rate/blood pressure the entire time.


Bench
135x10
185x5
200x5
230x5
260x20 W000000t. Techincally It was 15 then the spotter started helping me a tiny bit but whatever, badass.

"hard" bench
175x10x5

-supersetted with

Lat pulldown
160x10x5


Tricep pushdown/Cable curl circuit

110x10x5

Measured my arms today- 20 inches. Not bad, if I was lean they would probably be 18 and change but whatever thats still pretty good.

[Andre]

That was a real solid bench press today! That's the best set I have ever seen you do! That's alot of reps with alot of weight!

I had 2 fingers on the bar... so my spotting was minimal on the last 5!


Great session today despite being hopped up on caffiene and maintaining a ridicoulously high heart rate/blood pressure the entire time.


Bench
135x10
185x5
200x5
230x5
260x20 W000000t. Techincally It was 15 then the spotter started helping me a tiny bit but whatever, badass.

"hard" bench
175x10x5

-supersetted with

Lat pulldown
160x10x5


Tricep pushdown/Cable curl circuit

110x10x5

Measured my arms today- 20 inches. Not bad, if I was lean they would probably be 18 and change but whatever thats still pretty good.

[swolegantor]

Thanks! It was probably the best benching I have seen me do! You spotted me the first time I did 315 if things keep going this way soon you will spot me for my first 405 too!