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TitleAuthorPostsLast Post
GZCLP Training Log adale 1 1 yearadale (73): Just started GZCLP 3x a week. Haven’t worked out in over 4 months. Also lost 10lbs over this time. I now weight around 163lbs. Starting easy and working my way back into the weights. Heaviest weights I ever lifted were S:275lbs B:210lbs D:330lbs at 172lbs A1 Tuesday, December 17, 2019 at 7:43 PM Squat (Barbell) Set 1: 125 lb × 3 Set 2: 125 lb × 3 Set 3: 125 lb × 3 Set 4: 125 lb × 3 Set 5: 125 lb × 10 Bench Press...
Important Advice and Useful Tips on Hiring Personal Trainer robinsonsjacob 1 2 yearsrobinsonsjacob (1): Today, you can see that there are many people that searching the methods to stay fit. For their needs, a gym with best and experienced trainer is an excellent place. Anytime Fitness Personal Trainer is professional in the world of fitness and gymnasium. They fix goals and set workout regime for the people who consult them. In return they charge fees for their services. Personal Trainer assesses their client on the basis of their height, weight...
Lets Try This Again adale 19 2 yearsadale (73): MPT Glute W4 Saturday, March 9, 2019 at 6:09 PM Trap Bar Deadlift Set 1: 175 lb × 10 Set 2: 175 lb × 10 Set 3: 175 lb × 10 Set 4: 175 lb × 10 Lunge (Dumbbell) Set 1: 30 lb × 7 Set 2: 30 lb × 7 Set 3: 30 lb × 7 Set 4: 30 lb × 6 Romanian Deadlift (Barbell) Set 1: 115 lb × 10 Set 2: 115 lb × 8 Set 3: 115 lb × 8 Squat (Barbell) Set 1: 135 lb × 10 Set 2: 135 lb × 10 Set 3: 135 lb × 10 Set 4: 135 lb × 20 MPT Arms & Shoulders...
2018 Lets Get it! adale 28 3 yearsadale (73): Greg DUP Day 2 #2 Thursday, August 30, 2018 at 2:40 PM Squat Set 1: 185 lb × 6 Set 2: 185 lb × 6 Set 3: 185 lb × 9 Bench Press Set 1: 150 lb × 6 Set 2: 150 lb × 6 Set 3: 150 lb × 7 Seated Row Set 1: 70 lb × 12 Set 2: 70 lb × 12 Set 3: 85 lb × 12 Notes: V grip Bicep Curl (Dumbbell) Set 1: 27.5 lb × 10 Set 2: 27.5 lb × 10 Set 3: 27.5 lb × 7 Set 4: 27.5 lb × 6 Tricep Pushdown Set 1: 30 lb × 10 Set 2: 30 lb × 10 Set 3: 30 lb ×...
(VIDEO)Told off for dropping weight after a bench press MrBenchpressa Jump to first page57Jump to last page 3 yearsDorich (454):
TheDude’s workouts... Thedude1967 9 3 yearsNorIda (46958): Ps. The forum is dead af
Right Workout Clothes for Gym Way2Buy 4 3 yearsWay2Buy (1): Thanks for your suggestion. :)
2018 Onwards and Upwards Log varunj17 20 3 yearsvarunj17 (498): CYCLE 2 Week 4: 1. Squats: Set 1: 110kg X4 Set 2: 110kg X4 Set 3: 115kg X3 2. Pause Squats: 3 X 90kg X 3 followed by Chest Hypertrophy
First meet log lolssons Jump to first page65Jump to last page 3 yearslolssons (1249): bench 3x5 110kg 2x2 122,5kg 2x1 130kg tricep extension 3x10 17,5kg dumbbells
Back from the layoff Log varunj17 Jump to first page49Jump to last page 3 yearsvarunj17 (498): Back in Melbourne after a 6 week holiday in Canada and the US whcih involved lots of drinking and lots of eating ..and zero gymming!!!!! starting the GYm back next Week...not sure where to start...just from where i left off which was a DUP routine or get onto something new any tips???
How Can I Get Stronger? Add to my workout. JakeSimmonds 17 3 yearsJsn3004 (3265): So which one is it? Because now you're changing your mind every other post. You have a camera on your phone, all you have to do is record yourself performing the lift. You don't need to ask the gym for permission, and nobody is going to file a grievance.
First Comp Prep swollenscott 16 3 yearsswollenscott (571): A little squat motivation ;) ;)
Back from the Dead Log eknight Jump to first page251Jump to last page 3 yearseknight (58109): 10/18/17: Deads: 135x5/225x5/275x5/2x315x5 Bulgarian split squats: 3x135x10/8/8 Superset: a) chin-up 12/10/10/10 b) band face-pulls w/external rotation 15/15/12/12 Calf raises x 100 Ab work. Done. -3X
A newbie log Ahmed96d 13 4 yearsAhmed96d (28): 4/7/2017 legs Squats on smith machine 80kg Leg press 120kg Romanian deadlift 50kg, does this exercise put a strain on lower back? Hope someone tells me, would be thankful. Was a good workout overall.
PROGRESS AND ANALYSIS A7102009 12 4 yearseknight (58109): Well, the Lauver, et al study only demonstrated a difference in EMG activity of the upper pecs with a sustained isometric contraction, but not with dynamic movement, if I'm reading that correctly, so I'm not sure that it has a pertinent carryover to using the incline bench to "target" that area. -3X
New intentions WinnersNeverQuit 17 4 yearsWinnersNeverQuit (10311): workout was meant to be squat and deadlift but both areas were in use so did bench instead. Workout was as follows: Bench 157.5kg 347lbs X2 165kg 363lbs X1 170kg 375lbs X1 140kg 308lbs X12 (All reps paused) clickable text Bosu bench french press 37kg 82lbs 14,14,14 Lateral raises 12.5kg 27lbs 12,12,12 Sternum pullups +10kg 22lbs X4,3,3,3 Very happy with how the session went today, feeling...
Midway Through The Thor Challenge mgurnow 1 4 yearsmgurnow (1): Hey, fellow iron addicts. So . . . back in November, I set the goal of gaining 45 lbs. while dropping a third of my body fat in one year’s time. I’m calling it The Thor Challenge because, if all goes as planned, by Oct. 31 I’ll match Chris Hemsworth’s physique when he shot the Marvel movies. (This way I can heft Thor’s mighty hammer on Halloween with pride). So far, things are coming along as planned and, to my surprise, my...
Am i forever gonna be stuck on 154 lbs bench Musa 23 4 yearseknight (58109): At the moment I'm not squatting because I have surgery Monday for a ventral hernia, but before this (and after the other stuff) I went as heavy as 325x5. My surgeon told me to remain reasonable and be aware of my limitations. He knows how long I've been training and my education and background so he trusted my judgement. 👍 -3X
Inspiration/Information People Want warrendaniel437 2 4 yearsSOLARSUPLEX (8314): How much pain are you in squatting 95lb with foamy ass shoes on.
"You lift like a man"...log emmyweird84 Jump to first page160Jump to last page 4 yearsemmyweird84 (1216): Tuesday... 5 min warm up stairclimber Bench press: 12x80, 10x100, 8x120, 6x140, 2x170 Incline dB press: 10x30, 8x2x35, 6x40 Superset: reverse tri pushdown [10x2x40, 8x2x50] Cable crossover [10x2x15, 8x2x20] Pec Dec fly db: 10x2x30, 10x2x35 Weighted dips: 15x4x45 Db kickback with wrist rotation and 2 sec pause at kickback: 8x4x15 ...yeah the tris are fried lol Pushup finisher: feet elevated x10 Floor...
Whats happened in 3 years? teewhat 11 4 yearsteewhat (1972): @NorIda thanks man, glad to be back, good to see your still around and jacked AF. So good to not ace to worry about getting into a gym. And what equipment is available.. @EagleRare10 Cheers man. Hope to see you around making gains, thanks for coming along on my ride @Yeags damn man, that's unlucky. My fiancee lover having it there and we got extra rooms if an unexpected MI key came along. Didnt cost or take a lot to set up either
2017... bringing my best!! Swede90 27 4 yearscrystalmepretty (22): Train insane!
Newbie Guide to Body Building Step By Step BodyB123 2 4 yearsSOLARSUPLEX (8314): Then why aren't you big bruh
New Squat Workout/Routine try it (video) George_Kofi 1 4 yearsGeorge_Kofi (10): Hey guys check out my new squat workout its a mix of my powerlifting and fitnessmodel days just to crete something new
Ultimate 12 Week Shred Guide acoble02 5 4 yearsJsn3004 (3265): Don't waste your money. You'll learn alot of information through this forum.
My Log 2016 Fayzeh Jump to first page115Jump to last page 4 yearswannabemuscular (33219): Good to see you pop in @Fayzeh !!
Phat Pig Lawg Piggles 9 4 yearsPiggles (226): Day 1 - Upper Power Warm-up Shadow boxing + light sets (Power) Landmine Rows 60kg x 6r x 3s (Aux) Wgt Pull-ups 12kg x 6r x 2s (Aux) Chin-ups 0kg x 9r x 2s (Aux) Cable Rows 33.5 kg x 10r x 2s (Power) BB Bench Press 85kg x 5r x 3s (Aux) Dips 10kg x 8r x 2s (Aux) DB Shoulder Press 18kg x 7r x 3s (Circuit 5 mins/ round x 2 sets) (C) BB Bicep Curls 30kg x 10r (C) Skull Crushers DB 30kg x 10r (C) Lateral Raises 7kg x 10r (x slow)
I do what I want Log Rand Jump to first page112Jump to last page 4 yearsRand (4291): lifted last night for the first time in 2 weeks. I hate losing strength.... deadlift 405x5x5 500x3x3 all beltless squat 315x10x5 beltless bench 275x5x5 slingshot 315x5x5 I am wrecked today.
leanr0x rebuilds leanr0x 7 4 yearsleanr0x (4183): @FiremanSi uhm i skipped some exercises because of the upcoming competition. i usually work more on bench. it sounded crazy to me when my trainer gave me the template but it made me stronger and more muscular than i thought. increased my raw bench from 110kg to 150kg with same bodyweight and without roids
Life at the Daily Planet. A log. eknight Jump to first page197Jump to last page 5 yearseknight (58109): Not a terrible person at all, bro. You had your hands full, too. Appreciate the well-wishes. I will definitely elaborate more soon. -3X
Oskidur's Training Log Oskidur 27 5 yearsOskidur (25): Big news coming up. I will get military drafted next year. So i might give up push pull legs for a 4 day upper lower if this is the case since my condition is shit.
My Era (log) adale 8 5 yearsadale (73): 9/26/2016 Back and Biceps Barbell Row 115x5 115x5 125x5 125x5 Lat Pulldown 85x10 85x10 85x10 Seated Row (v-handle) 85x10 85x10 85x10 DB Shrugs 40x12 (2 second holds at the top) 40x12 40x12 Bicep Curls 20x12 15x12 15x12 (someone stole the 20's lol, don't think I would have gotten the reps with the 20's though.) Hammer Curls 10x15 10x15 Wrist Curls (with a straight bar) 25x15 25x15 Face Pulls 40x15 40x15 40x15 At the end of...
Workout for 4 days straight? Kev521 7 5 yearsShoto (7): Thursday - Upper (Front) 3 sets & Mid-Section 3 sets, as many reps as possible. NB: always leave 1 rep 3-5 minutes rest in between sets Sunday - Upper (Back) 3 sets & Legs 3 sets, as many reps as possible. NB: always leave 1 rep On these days, train like there's no other training you'll ever do, "tire yourself out" but always leave 1 rep. that you can do. All other days should be rest days because you...
Workouts + gym help Kev521 3 5 yearsSOLARSUPLEX (8314): This is the site.
Dems log Dem41 Jump to first page331Jump to last page 5 yearsDem41 (586): It has been a while since I have logged anything, finished physical therapy for my hamstring and back to working on squats and deadlifts. Going to start my log back up Worked up to 315 single squat and 185 deadlift Thursday, deadlifts 5x65x5 Paused squats 5x135x2 3 second count Neutral grip pull ups 5x4 Seated hamstring curls 5x140x10 40 yard prowler sprints x4 Planks. 2x 1:25
Camping Gear: What is the best sleeping bag didi23 4 5 yearsTucane (172): I'm torn, after doing a full workout in it, so is the bag. Refund please!
Phat Log ParkerHenry Jump to first page106Jump to last page 5 yearsParkerHenry (94): Tuesday, September 6 2016 Lower Power * Squats 325x3 (PR) 325x3 325x3 * Linear Hack Press 270x6 270x6 * hammer Strength Leg Extensions (each leg) 30x10 30x10 * SLDL 315x8 315x5 315x2 (grip failed on this) * Lying Leg Curl 155x10 155x10 * Standing Calf 210x10 210x10 210x10 * Seated Calf 230x10 230x10
Project Symmetry jordzmetcalfe Jump to first page78Jump to last page 5 yearsjordzmetcalfe (409): Thanks mate, Mainly wanted to beat my physique from earlier in the year so happy with the result :)
Favorite training variables? ATN_Coaching 16 5 yearsCannonball (6283): I don't exactly like slow (both up and down, maybe 6-7 seconds) bench or slow squat, but it's nice to do the workout before a heavy workout, for whatever reason it makes me lift more.
New Gym..New LOG..GTFIH! varunj17 26 5 yearsvarunj17 (498): Update: Been banned from squatting...doing physio work and stretching but not helping.. Have been referred for an MRI scan
7 DAYS OUT! VLOG MENS PHYSIQUE! George_Kofi 1 5 yearsGeorge_Kofi (10): Hey Guys I started Vloggin everyday untill my First IFBB Mens Physique Competition! My First Competition is on the 30th the BioTechUSA CUP Second. Scitec Muscle Beach on the 6th August Third. Int. Austrian Cup. on the 11th Sep. And maybe then the Int. German Cup....
Optimal rest time! ATN_Coaching 11 5 yearsATN_Coaching (1582): I think we all can agree regardless of the goal we all have individual preferences that work best for us at an individual level which is perfect as I am not seeing so much "BUT YEAH SCIENCE AND RESEARCH SAYS............." which is a general point I am making is that though there is a optimal range from research it is not to be taken to heart for people to take literal and change everything about their daily training.
cheap and durable Elliptical machine syfurian 2 5 yearsFrostshock (13324):
Log to get back on track Snowboard901 11 5 yearsSnowboard901 (169): Pull B 7/1/16 Pullups: BWx5 10x5 20x4 BWx7 BB Row: 125x10x10x10 Lat Pulldown: 57.5x10x10x10 Low Row: 87.5x10x10x8 BB Curl: 50x10x10x10 Notes: Had the holiday weekend off as I spent the whole weekend down at the lake eating like crap. Tomorrow I will have a Push workout.
Another physique comp Zyzzst Jump to first page45Jump to last page 5 yearsZyzzst (4486): @ezvmoneybeast thanks man I really appreciate it. No joke I work my ass off. You guys know how it is. I'll tell you what though. It is nice to let loose now and go out and have some drinks. And by some I mean like 10-20
Log: Consistency is the key to success lolssons Jump to first page305Jump to last page 5 yearslolssons (1249): DEADLIFT jugger 9x5 115kg 1min rest last set 1x15 Lunges 3x6-12 Goodmornings 3x8-12 Toes to bar 3xamrap Plank 2xamrap Conditioning work
Naked Warrior Training Log francesconicoletti 2 5 yearsfrancesconicoletti (1): Workout 18.06.2016 a) Weighted Full ROM Dips ramping 5reps 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg | 5@bw+40kg b) Weighted Pull up ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg c) Military Press 5@40kg | 3x3@50kg d) Lunges 8@26+26kg | 2x8@28+28kg (each leg) Workout 19.06.2016 a) Weighted Pull up 5@bw | 5@bw+5kg | 5@bw+10kg | 3x3@bw+25kg | 8x1@bw+25kg | 3x5@bw+10kg b) Neutral Grip Pull up...
the1 self-improvement log the1 29 5 yearsthe1 (33861): May 31/16- Legs Recumbent bike warm up Foam rolling 10 mins Seated leg curl 4X15 Machine leg press 4X15 Walking lunge 4X50FEET Split squat 4X15 Leg ext 4X15 ... working back into training legs harder.. hurt my shoulder Monday night, feels better today then yesterday.. will probably just do some light back & biceps tomorrow and then assess it from there.
Becoming shredded for the first time ever Buttons120 8 5 yearsSalokin (877): Where to begin... Ok, 1st off, you're not 29% bodyfat my friend, it's much higher, but that doesn't matter. Don't get caught up in the numbers, they don't really matter. 2nd. You've been tracking cals/macros for a long time. What is your average daily macro intake? What types of food provide the majority of your calories? 3rd. How much do you sleep a night? My guess, mind you it's not a very informed one at this point, is one of 2...
13 stone to 11 dollar786 5 5 yearsArimac44 (451): I need a dollar dollar, a dollar is what I need Hey hey Well I need a dollar dollar, a dollar is what I need Hey hey And I said I need dollar dollar, a dollar is what I need And if I share with you my story would you share your dollar with me BUMP
When Life keeps giving Lemons. A LOG varunj17 Jump to first page100Jump to last page 5 yearsvarunj17 (498): Week 4 Day 1: 1. Squats: 4 X 1 at 125kg 2. Front Squats: 5X 2 at 70,75,75,75,80 3. Bench press: 3 X 3 at 82.5kg 4. Deadlifts: 4X 1 at 140 kg 5. Romanian deadlift: 2x8 at 80kg
My Gym Story. 2011-2016(so far) SanderKaasik Jump to first page54Jump to last page 5 yearsSanderKaasik (31): Hey guys. I am back on track. Had 1 week off. Needed that, but now time for shreddin :P Current weight is 99kg. Wont let it got over 100.(It is summer time...) Yesterday did 1h of ergometer and full body for 45min. The day before did back/chest. Here is a video post competition...You have to watch this. Super good editing job ;) Keep it real, and stay shredded ;)
Older Guy Training Log: 43yrs young! JHughes Jump to first page135Jump to last page 5 yearsalexmeister (37): good job brah!keep up the good work.. ;)
Help please! Kmar 8 5 yearszach216 (1): Do you have a solid muscle base now? I had the issue where I wanted to lose fat but didn't have Good mass to lose fat into. So it may be better to gain muscle and deal with the fat for a few months then when you think you've gained enough size, then cut
Starting Log kmac 8 5 yearsLiftamusprime (364): What about lower body? Deadlifts won't just cut it for legs! you'll look out of proportion. Find a routine thats been properly designed and run it for a fair amount of time. You could try an upper/ lower split, theres a template in the routine for dummies thread but you might need less volume for your experience level. You also need to eat to'll find all the information you need in the faqs.
Waist line ruinevesfitness 10 5 yearsruinevesfitness (1): Great! Thank you all for your Feedback 😊
Road to the knox classic csizemore21 Jump to first page52Jump to last page 5 yearscsizemore21 (799): Lower/circuit Pushups Pull ups Lunges Overhead press Rack chins Step ups Plank Farmers walk All the upper movement where 5x5, all the lower where 5x15 and the walk and plank where 5 x 30 secs, went up to 3200 calories bc I'm still loosing weight to fast since starting work again
Road to the 500lb Squat _RudeCrew Jump to first page124Jump to last page 5 years_RudeCrew (15100): Max Lower Squat 315+80lbs of chain 3x4 225+80lbs of chain Speed Deadlifts 15x1 315 every 15 seconds SSB Squats 3x8 Romainian Deadlifts 3x15
8 Weeks To My First Meet. JamesM 4 5 yearsJamesM (22): Sorry for not updating this recently... This weeks training so far Day 1 Deadlift 96kg 5x10 Squat 102kg 1x5 | 92 3x5 Box Jumps 3x5 explosive Prone Rows 27.5kg 4x12 (5x0) Hamstring Curls 77kg 4x12 (5x0) Day 2 missed training due to work Day 3 Floor Press 1x5 60kg 1x3 67kg 1x1 70kg 1x3 67kg 1x5 60kg 1x10 60kg with chains. Day 5 Squats 90kg 7x3 Deadlift 136kg 1x3, 122 3x3 Lat...
New Workout Routine Fayzeh 4 5 yearsFayzeh (1546): Thanks. Just read the first post in the Routine for Dummies thread. I forgot how that had numerous workout pointers that are summarized nicely. Thanks @eknight and @solarsuplex. Recommendations helped a lot.
45 minute workout for gains? FrostbiteFitness 4 5 yearsBeans (4204): Jay Cutler says his workouts are 45 minutes or less, nuff said.
Ericks Log ErickFromOmaha Jump to first page250Jump to last page 5 yearsErickFromOmaha (4195): Cycle 2 Week2 Deads 70% 295x3 80% 330x3 90% 375x3 Rack pulls 4x8x315 Seated cable row 3x10x130 Lat pulldown 4x12x130 Close grip pulldown 3x10x140
My conjugatory journey Robinson252 30 5 yearsRobinson252 (118): DE upper day Regular grip 87.5kgx6x3 Slowly widening my grip, not feeling too shabby. 3-board close grip 80kgx3x8 DB curls 3x10 Pullups 5x7
Preference? dserious111 4 5 yearsHamb0 (2893): For the majority of the year (8-9 months) Main compound movement 5-10 Accessory/assistance movements 8-12 The rest Main compound movement 2-5 Accessory/assistance 6-10
Robot’s Log: New goal, new thread… RobotEars Jump to first page236Jump to last page 5 yearsRobotEars (1174): ^LOL! Just bored with the cut dude, & logging smaller and smaller numbers. Just going to pick it back up when I start bulking again.
BODY TRANSFORMATION VIDEO! Fat2Skinny2Fit GinoBB 15 5 yearsSOLARSUPLEX (8314): chill brah we all gon make it
Hop upon gain train(LOG) Blackbasara 7 5 yearsBlackbasara (61): I couldn't keep my log updated was doing light bodybuilding style split due to frustrating low back pain took rest from squats and deads for 2 months. Currently i'm in caloric surplus around 2600, body weight is 76.5kg(168lb) Doing PPL training. It's 8 week cycle following 9 and 10th week for singles for main lifts.Weights are in pounds, I'll be deadlifting twice a week on PULL day can't perform optimally when i squat and dead on same day....
My Loggg Fayzeh Jump to first page210Jump to last page 5 yearsFayzeh (1546): @robotears! 😜 He fits rite in @wannabemuscular and thanks!
Guidance to reach my goal needed. RichardWinter 8 5 yearsJsn3004 (3265): Sweef Gif bro. But trust me train your legs too. Playing soccer is not the same. People will notice right away when someone has a big upper body and clearly neglects the other half
The1 Prep Log 2016 the1 Jump to first page131Jump to last page 5 yearsthe1 (33861):
Newb - 6 month Goal ROIDS Unknown_Rican 19 5 yearsErickFromOmaha (4195): I've heard about tren cough. Sounds fun
Tritons log Tritons Jump to first page219Jump to last page 5 yearsTritons (670): 26.01. Legs Squat 70%; 150x6x5; 110x2x10 Trapbar DL worked up to 200x1; 140x3x6 Hamstring curls 100x12;12;12;9;10;10 Lunges 60x3x20 Hyper extensions 3x17 with bands
Road to Mt Olympus a year long journey ZeusAmmon Jump to first page168Jump to last page 5 yearsAmunet (136): :):angel:
APF Florda State Championship Prep _RudeCrew Jump to first page105Jump to last page 5 years_RudeCrew (15100): Max Bench Paused Bench 4x2 245 245x5 Close Grip 8x185+doubled minis 5x225+doubled minis DB Flys 4x12 Rolling DB Extensions 100 reps total Rows 4x12 Shrugs 4x12 Rear Delt Flys 4x12
SRohrbacher's LOG SRorhrbac0808 Jump to first page43Jump to last page 5 yearsSRorhrbac0808 (47098): Hit 345x2 paused bench today. Then more bench and smoked back and triceps for accessory work. I'm about 4 weeks out and according to my training I'm thinking my attempts will go as follow- Squat- 630/680/705 Bench- 345/375/385 Pull- 605/635/645 or 655 Still got a few more heavy sessions to determine but so far this looks like the game plan. For this meet I'm making sure I know my attempts 100% going in because last time I winged the fuck...
Uni student doing Candito's 6 week program Robinson252 Jump to first page150Jump to last page 5 yearsRobinson252 (118): At the midway point in my exam timetable, had a pretty sleep deprived last few days so today was a laugh. Paused front squats 80kgx9x3 80kgx5 Crushed my finger between two plates. Things are looking up for me. Beltless sumo 110kgx7x3 KB swings 24kgx3x10 Leg press 3x10 Leg curl 3x10
Whats your job in Fitness/Health industy? LoxtonAxiosFoods 8 5 yearsLoxtonAxiosFoods (34): Haha my gym is full of pretty well educated people in health/fitness, so there isn't much "bro training" but then comes to New Years resolution time of year and the migration of Bro's begins.
Happy New Year (log attempt?) coolguy1993 13 5 yearsBeans (4204): @coolguy1993 damn dude, nice gains!
The untitled: MMB's Log MMB Jump to first page152Jump to last page 5 yearsMMB (3616): Didn't updated for a long time cause my workout is a bit boring by these time. Thought last week I did a colume PR for sure, so wanted to highlight it. Got 5sets of 10 reps at 265LB on the squat which I'm really happy with. I've done more reps with this weight before but never close of 5 straight sets.
Kozzletoff's First Log kozzletoff Jump to first page45Jump to last page 5 yearskozzletoff (379): getting into more chest volume Hyper 1 - Chest and Arms 183 lbs Bench Press - 45x10 65x10 75x6 Incline DB 25x12 25x10 25x10 Cable Crossover 2x8 2x8 BB Curl 55x12 65x10 70x8 Incline DB Curl 25x12 25x10 25x8 Rope Cable Pushdown 5x12 5x10 5x8 Lying DB Extensions 25x12 25x10 25x8 Hyper 2 - Back and Shoulders Speed Deadlift - 60% 235 1x6 BB Row 185x11 185x10 185x9 Pulldown 11x12 12x10 12x8 Cable Row 12x12 13x10 13x8 DB Military Press 50x12...
DUP log Rand Jump to first page500Jump to last page 5 yearsRand (4291): This about sums up my night of squatting and this log. 465x3x3 for my Top sets instagram vid A bit nippy in the garage this long has been fun and gains have been made. I put 125 pounds on my deadlift in this log which took me a year to fill up. woooooo cant complain there. 15 pounds on bench and still have a bum shoulder. :( 65 pounds on my squat....
Phat by 16... Thatguy81 Jump to first page34Jump to last page 5 yearsThatguy81 (541): Well that's all for me for now with PHAT, I just don't think I'm ready for it yet. I'm taking this week off then bro split next week then I'll start crossfit beginning of the year and have a log for that...
Road to recovery and first powerlifting meet Dbyrnes Jump to first page81Jump to last page 5 yearsDbyrnes (457): So I just signed up for another meet In February. I am not expecting to do much as far as a total goes. My back is still bothering me quite a bit. I just want to get my first meet out of way. The plans is to slowly going to build my squat back up, it's dropped about 100 pounds since this summer and my bench, which dropped about 50 pounds since this summer. I am not going to any deads till I am close to the meet just to figure what to open with.
New Back Routine! Try it & feedback pls :) George_Kofi 5 5 yearseknight (58109): Also not how you do pulley rows. That was turned into a lower back exercise with no scapular retraction. -3X
One more cycle (Log) Zepa Jump to first page124Jump to last page 5 yearsZepa (730): 27 days since last update on this log - Uni is going great, 3/4 positive tests - I am enjoying life right now - Strength is going up Here are few main PRs that I have hit since last update 23.11 ME Lower - Sumo Blockpulls 3RM (4inch elevation) - 175kgx3 25.11 ME Upper - "Competition" Bench Press 1RM - 115x1 kg (2.5kg PR) 30.11 ME Lower - High bar 1RM (I did this variation last time 4 months ago) - 145kgx1 (2.5 kg + over...
Starting cut - New to forums kLaframboise 16 5 yearseknight (58109): @faaronheit carbs also keep the body functioning correctly. The immune and nervous system need glucose. As for the relationship between dietary fat and hormonal levels, I have yet to see any research indicating that greater than 25% of your calories from fat make a meaningful difference in test levels, whereas getting into higher fat diets absolutely DOES increase estrogen levels. All that aside, you suggested that somehow dropping one macro...
Pursuit Of Beast Mode Deadlift jordzmetcalfe 1 5 yearsjordzmetcalfe (409): Hey everyone, Currently starting a deadlift strength phase so thought i would post my progress and also get feedback on what worked best for you all in getting this lift up. Let me know your stories/strats, would be awesome to compare Here are my first 2 vlogs, will be posting more with current diet and training split etc
Log to Nov 15th meet continues SRorhrbac0808 Jump to first page193Jump to last page 5 yearsSRorhrbac0808 (47098): Thanks bud. I'll get some vids up soon. The 677 squat flew. I think I'm gojng back to train today! I'll get a log up
DUP Journey varunj17 Jump to first page33Jump to last page 5 yearsvarunj17 (498): Cycle 6 Week 1 Day 4: 1. Squats: 5 X 1 at 122.5kg Set 1: 2 X 122.5 Set 2: 2 X 122.5 Set 3: 2 X 122.5 Set 4: 2 X 122.5 Set 5: 1 X 122.5..failed halfway on the second 2. Bench press: 3 X 5 at 72.5 kg 4. Deadlifts: 4 X 5 at 120 kg
Average to Savage log Blackbasara 2 5 yearsBlackbasara (61): Week1 Mobility drill Limber 11 Day1: Weight reps sets Squat: 65% 195lb 12 1 60% 180 12 1 55% 165lb 15+ 1 Accessory Rack pulls 3x8 @ RPE8 Reverse Lunges 3x10 RPE7 Glute ham raise 4x12-15 RPE6-7 Ab workout Planks 3x20sec each decline crunches 3x12
Grizzly's Road to USAPL Raw Nationals GrizzlyBerg Jump to first page459Jump to last page 5 yearsGrizzlyBerg (9214): just gotta make sure you know who the boss is Deadlift Day: Conventional Beltless 420 x 5 475 x 3 530 x 5 Leg Press 270 x 5 x 10 Leg Press Calf Raise 180 x 4 x 20 GHR 3 x 10
Adale's log adale 3 5 yearsadale (73): Greg's Beginner High Variation Program Starting Weights, these aren't 1RM, just the weights I decided to start my working sets with. Squat 145lbs Bench 140lbs DL 145lbs OHP 80lbs Goals Squat 315lbs Bench 240lbs DL 350lbs OHP 135lbs Monday (Nov 9th) Squat 6x3, 5-10lbs heavier (145lbs) Close Grip Bench 5x4, start w/ 60% of bench (85lbs) RDL 4x6, start w/ 50% of DL (75lbs) Pendlay Row 2x10 (100lbs) Lat Pulldown 2x10 (100lbs) Bicep curl 2x10...
Jumior Nationals Prep (FSF) WinnersNeverQuit Jump to first page138Jump to last page 5 yearsSRorhrbac0808 (47098): Good stuff man! Got any vids?
Shoulder Routine Video George_Kofi 1 5 yearsGeorge_Kofi (10): Hey guys the video is in german but if somebody is interested for a new shoulder routine or just for some inspiration take a look at it! if u have any questions just ask!
My dup log csizemore21 19 5 yearscsizemore21 (799): Today was the last block of these exercises, I worked up to a 3 to 5rm on the bigger lifts and amrap on pull ups Weighed in at 194 fasted Bench press 295x5 then 335x4 in blue slingshot I honestly can't figure out why I incline about the same as flat Squat 405x5, lower back failed toward the the end Shrugs, who cares lol. Only reason I do them is bc deads hurt to bad with spondy Pull ups: 27 reps
After 4 years in Omaha... active_alli 6 6 yearsJsn3004 (3265): I'm from the Fort Lauderdale area and it is definitely different than when I'm in North Carolina, Connecticut, etc. I think people are more into fitness here. A lot more gyms, that's for sure. But I think being in places like that really tests your will power and if you really want to reach your goals, you can.
Progress Physique Log 🇰🇷🇺🇸 TimmothyGen Jump to first page42Jump to last page 6 yearsTimmothyGen (1780): That feel when you wake up from a "nap" and it's 9 pm and you need to get 2000+ calories in. Fk I was planning on napping for 30 mins but passed the fk out. I had a good push day too!
Training Change Opinion blakeyt93 3 6 yearsblakeyt93 (34): duly noted. have gone for an uppper/lower split. advice much appreciated!
Show Prep Hurricane Bay Zyzzst Jump to first page216Jump to last page 6 yearsZyzzst (4486):
INBA state championship prep darex 30 6 yearsdarex (67): @TimmothyGen that's what we do here in aus bra. 5 of bodybuilding manadatory poses in mp in here . Judjes comments mail was good read. You guys in US will lol at it. Apparently I'm too big for mp and mp is considered a stepping stone for bodybuilding lol
New to Community - Workout Plan + Diet + Log workingtitle 1 6 yearsworkingtitle (4): Hi Everyone, Nice to meet you all. I just found this community and after reading many of the posts, FAQ, etc. I thought I'd break the veil and become active. My story is that I used to weigh 230lbs at 16 years old and was obese. I lost the weight very quickly over the span of 6 months and went down to a shockingly low 132 at my lightest. I didn't workout and lost the weight by starvation. When I went off to university I gained some...
The road to my first meet JamesPL 9 6 yearsJamesPL (1): Hit some new personal bests yesterday! SQUAT 3 X 5 60kg/ 2 X 1 80kg <PB! DEADLIFT 2 X 1 110kg. Finally broke the 100kg barrier!
Transformation and my log Inspiration442 9 6 yearsworkingtitle (4): His knees bow in tremendously at the bottom of his squat. Weak hip abductors. He should lower the weight and work on form.
DUP Log varunj17 14 6 yearsvarunj17 (498): FORM check people Deadlift: 5 X 1 at 130kg
Raw strength (Bench press,Squat,Deadlift) RabelAracena 1 6 yearsRabelAracena (82): Lifting starts at the 2:40 mark. Not as strong as I use to be but I'll get back there again. I weigh 155lbs. So what do you guys think?
Ocean's Training/Cutting Log oceanair Jump to first page500Jump to last page 6 yearsTrev182 (14986): This log is done!!
Training montage For summer of 2015 boxing RabelAracena 1 6 yearsRabelAracena (82):
Shoulder vlog with big andy! Jealster 1 6 yearsJealster (91):
Gym motivation - E-Ruption gym wear Jealster 5 6 yearsJealster (91): It's my sponsor mate
The Offseason Chronicles Swede90 4 6 yearsSwede90 (70): I'm centre 116: April 2015
Bucky's Road to 6% Bucky Jump to first page302Jump to last page 6 yearsSOLARSUPLEX (8314): Has it grown back yet?
Destruction Forces Growth Log _RudeCrew Jump to first page354Jump to last page 6 yearsSRorhrbac0808 (47098): Haha no. Rude is just my daddy. Because he is 2x my size in real life. LOL. @rude- bro I'm so jelly of that sushi. Damn you. Lol
*Strength Log: A Song of Ice & FIRE* FiremanSi Jump to first page497Jump to last page 6 yearsGrizzlyBerg (9214): if you (or anyone else) are serious about RPE they need to read these 3 pages. Its from the RTS Manual from Mike Tuchscherer.
The1s Log the1 Jump to first page202Jump to last page 6 yearsFiremanSi (42408): @the1 Samsies.
Shred transformation log JAllanRE 9 6 yearsJAllanRE (4): Week one- down to 255 so 5 pound loss. Not to bad but I could have done better. Stayed on track workout wise all week and felt pretty good. I went off track one day and drank a little bit to much. Always good to drop weight but wish it would have been a bit more! Hoping to be in the 240 club after this week.
Dc training log csizemore21 18 6 yearseknight (58109): That's a negative Ghost Rider. -3X
Road To Valhalla OdenAesir 23 6 years_RudeCrew (15100): Yup, that's what I thought too
Dead log... Thatguy81 16 6 yearsThatguy81 (541): Been riding the easy train lately, shoulder hurts so bad I can bearly do any presses at all, I'm hoping if I lay off completely for a month or so it will get better...
Another big phat log Hamer93 23 6 yearsHamer93 (9553): Sorry for my absence people, here's a little check in photo! 73.5kg morning weight
Not enough calories?! alaynepoole69 7 6 yearsJordan17 (103): @NickBacon like a bear
Log to 2/3/4 Snowboard901 16 6 yearsSnowboard901 (169): Had forgotten to update. Had did a Reppetiton upper and another lower workout. Took today off and will most likely end up taking tomorrow off aswell since I'll be moving into college. I'll post my last two workouts tomorrow.
Home dumbbell workout vag19 9 6 yearsvag19 (1): Okay, thanks!
1 MONTH of stronglifts update queenquebec 15 6 yearsqueenquebec (25): Hey, everyone! Right now my lifts are Squat 140 bench 90 bb row 85 deadlifts 135 ohp 60 I'll be switching programs after another month or so. I do like greyskull lp 3/weekly routine. It seems pretty simple and effective.
back to the gym log Southeastbrah Jump to first page35Jump to last page 6 yearsSoutheastbrah (16): will update the log later
Teenager and need help on my goals!! Illusional 1 6 yearsIllusional (1): Im currently 15 years old, 165 lb, 5'9. So basically here's my before bulk picture and the after bulk . I was on fierce 5 at the time of the bulk which is a beginner strength program. My main goal is bodybuilding and looking good but I wanted to be able to lift some heavy weights too. The before picture was at 145 and I could barely do 135 for bench but now I can rep it out for 12 so I have...
Shannowman- An old time poster, reinspired. shannowman Jump to first page42Jump to last page 6 yearsshannowman (6367): Warmed up today with some of those suggestions and felt pretty good!! Kept deadlifts light- 87x10, 117x10, 137x10 Front squat- 60x8, 75x8, 95x5, 115x3 Nordics- red band 6,6,5 Ghd- 10,8 Leg curl 40x15,15 Felt great all over!!
Rippetoe SS log Mortenah Jump to first page36Jump to last page 6 yearsMortenah (82): want to hit atleast 85kgx3x5 Bench 100kg3x5 squat 150kgx3x5 deadlift 50kgx3x5 OHP before i switch program
madarasvike_fit log madarasvike_fit 14 6 yearsblackbull (22): @madarasvike_fit &
Road to USPA nov 15th meet. SRorhrbac0808 Jump to first page69Jump to last page 6 yearsSRorhrbac0808 (47098): Thanks for the support fellas. Just getting started. And @sannowman- yah dude I miss the shredded days with rj. Haha. @winners- November meet is still up in the air. Just going to take the next month to get my body in a position to where I can start a training cycle. A solid training cycle of 12ish weeks I should be able to set myself up to hit those numbers no matter what weight I am.... I started my "cut" at 223 and I'm 218 now....
qtdream's P/P/L training log: *Ibiza Dreams* qtdreams92 Jump to first page99Jump to last page 6 yearsqtdreams92 (1630): Sun 28 June 2015: LEGS A Warmup: Box Jumps, Lacrosee Ball rolling Back Squats: 3x5 (65kg), 1x5 (72.5kg), 3x8 (50kg) Front Squats: 3x5 (55kg) DB Lunges: 3x12 (2 x 10kg DB's) each leg Standing Hamstring Curls (Machine): 3x12 (10kg) Standing Calf Raises: 2x18 (50kg) Leg Extensions Unilateral: 3x12 (16kg) Glute Leg Kickback (Machine): 3x15 (27kg) each leg I did calf raises at the squat rack today with a 20kg plate...
rach_smith2006 workout log rach_smith2006 9 6 yearsFiremanSi (42408): @rach_smith2006 Cardio is Definately best done seperate from workouts but if u haven't the time then keep going as u are but I would mention LISS sessions should be done for at least 30-40mins to actually burn some cals.. 10-20moms won't burn much. That's considering ur doing it for caloric deficit purposes !! Hahaha... Straight to the point !!
Juggernaut WinnersNeverQuit Jump to first page214Jump to last page 6 yearsDbyrnes (457): Happy Birthday man. Keep kicking ass in the next 20 years
want that six pack 6PAKISLIFE 14 6 yearsblackbull (22): Hard work and commitment will help you achieve your goal. It is not an easy task though.
Prexylol Push/Pull/Legs log Prexylol 1 6 yearsPrexylol (1): Hi Guys, I recently joined the simply shredded forum and I was searching for some feedback about nutrition and training. I will start cutting soon, so this will be my Push/Pull/legs log. Stats: -188cm -80kg/176 -16/17% BF My Goal is to lose around 6% body fat and to have a solid base of 10% body fat to start bulking again. Some information regarding nutrition: I come from bulking and used the following macros: Diet...
Comeback Season:Potential Comp Prep/PHAT Log KalletSc 23 6 yearsKalletSc (607): Forgot to crop this screenshot...but 3 year difference. The left was right around the time I began reading/lurking simply shredded. Saw the Matt Ogus interview and set getting an interview on this site in the distant future a huge goal of mine. Who knows if that will ever happen...but I am damn proud of how far I have progressed since then. I was 18 and probably...
Journey To Welsh Single Lifts AarronStenner 18 6 yearsTamere02 (1474): These 2 a days seem brutal man. Props for catching up the missed days
5 weeks out Junior Men's bodybuilding back BigBryceChaddock 10 6 yearsblackbull (22): What is the point of that vest, other than to boost your ego in your eyes?
Duke's path to redemption... Dukenhiemer Jump to first page345Jump to last page 6 yearsDukenhiemer (23939): Hey all! Killed my bench workout yesterday, first time in a long time I found my groove. Bench 225x3 240x3 255x3 Worked on form/power- 45-60 sec between sets 135x8 145x8 155x7 155x4 Drop set 145x3 135x3 Seated Cable Row 3x10 Lateral Raises 4x10 Wide Grip Pulldowns 4x8-10 Tricep Pressdowns 3x10 SS Cable Curl 3x8
Soft2Shredded: 2015 Natural Contest Prep. AnthonyKim421 Jump to first page46Jump to last page 6 yearsAnthonyKim421 (103): Hey guys, just to let you know I've started another thread with my journey back to the platform from my pageantry this past season. Shit is about to get real. http://
BB to PL: Road to 1200 @ 66kg/USAPL Raw Nats AnthonyKim421 1 6 yearsAnthonyKim421 (103): Hey guys, I just wanted to start a thread so I can post about my road back to powerlifting from bodybuilding. For a while there, I was posting about my journey to the stage and fortunate for myself--my first season I won my natural pro card. Here's the thread: But during my prep, I did a powerlifting meet in Wisconsin with the USAPL and did well...
Road to Nationals 2015! Trev182 Jump to first page78Jump to last page 6 yearsTrev182 (14986): Deadlifts 212x3/205x3 Hex bar deadlifts 180x10 BB BOR 90x6x3 Db curls ss 18x10x3 Crucifix curls 3plates x8x3 http://Training Footage 10.06.15 - Deadlift Pr!: Rep pr for deadlifts tonight, 212kg x3! Felt really good, feeling strong! Hex bar deadlifts were just for extra volume and i was feeling good!
A fresh look on things log csizemore21 Jump to first page108Jump to last page 6 yearscsizemore21 (799): Hit legs yesterday. Just wanted to do a quick heavy session High bar squat: 135x5, 185x5, 225x5, 275x3, 335x3, 385x1, 440x1, 500 fail short and sweet
9 weeks out from NPC RabelAracena 1 6 yearsRabelAracena (82): So I'm currently 9 weeks out for my last NPC show as a Men's Physique. I'm at 149lbs and have dropped my carbs down to 90g per day. my protein is a 210g a day and fats are at 60g per day. I feel great! hopefully I would looked Extremely ripped by Audust 15th
*How to Squat with Ed Coan !! (Video)* FiremanSi 4 6 yearsFiremanSi (42408): @Robinson252 Unusual concept to grasp but when u do it makes sense !! :)
Transformation body 2013-2015 5% bodyfat ger1 1 6 yearsger1 (1): I've been trainning for three years, I worked hard so hard althougth all the pain and fails I kept going, I started my journey I will keep stick on it till I arrive my goal. Abed Gara 20 years old (( My story in competition's Men's Physique)) After a struggle in my journey I have participated six times in different federations. My first competition started since 2013 in my first 4 months...
SOLARSUPLEX - PHAT TO NOT SOLARSUPLEX Jump to first page40Jump to last page 6 yearsSOLARSUPLEX (8314): I mean just throughout the day. Because cheese is awesome!!!
AG road to his first BB contest ambitiongainer Jump to first page77Jump to last page 6 yearsambitiongainer (391): @Thatguy81 sorry for taking so long to post them wheels bruh but finally get the chance to, aint impression as yet but making progress
Powered by Rage! Prep to RPS Redemption _RudeCrew Jump to first page423Jump to last page 6 years_RudeCrew (15100): @FiremanSi thanks bro. Couldn't be happier with the results
Log to May 31st RPS Meet SRorhrbac0808 Jump to first page276Jump to last page 6 yearsFiremanSi (42408): That depth THO... damn man that was sick. Dead looked easy also..
Xxlean's log Xxlean Jump to first page50Jump to last page 6 yearsXxlean (1990): Shoulder/trapz Day Barbell Shrugs 225 x 10 245 x 10 265 x 8 265 x 8 Upright rows 85 x 12 85 x 12 95 x 10 Db Side Raises 30lb x 12 30 x 12 25 x 15 Db Front Raises 25 x 12 25 x 12 25 x 12 Db Press 45 x 10 50 x 10 55 x 8 Overall it was a pretty solid shoulder day. Felt particularly strong on shrugs. Next week ill add 10lbs. Pump was phenomenal. For abs I plan on hitting the Perfect Ab Carver later tonight. My buddy has one of these...
Need some help with getting a balanced plan Aussiegill 20 6 yearsGetBigDieMirin (46): If you want help you came to the right place If you want baseless compliments you're on the wrong forum buddy haha
A Dream~ Gen's Log TimmothyGen Jump to first page145Jump to last page 6 yearswannabemuscular (33219): Don't worry bout the numbers. It'll come back quick now that you're eating more again. Don't worry about a little fat around your stomach. You're in your prime years now for growth. Don't waste it. Eat and lift and get good rest. Just keep looking forward. :)
vlog#1 from the gym to the stage Jealster 1 6 yearsJealster (91): I am competing in 14 weeks and will be vlogging most of my prep and training i hope you like the videos.
Phat/Cutting Log ErickFromOmaha Jump to first page78Jump to last page 6 yearshashcrypt (1): Anyone use the 5/2 diet while on the PHAT program?
"Candito" Gain Train varunj17 Jump to first page31Jump to last page 6 yearsvarunj17 (498): Hi people i haved been inacTiver here lately as been busy with other stuff...logging was the last thing i could have done...but managed to keep my workouts still on track started my week 5 of the Cnadito's progra,m C1W5D1 Goal: 1. Squats: 117.5 X 1-4 2. Dead lifts: 87.5X4, 90X4, 95 X2 Achieved 1. Squats: 117.5 X 2 ...could have done the third with help from a spotter but decided against it.. 2. Deadlift: 110X, 105X4, 110X2 Optional...
My bulking log ,"From launching pad to moon" Sharkoon1 Jump to first page137Jump to last page 6 yearsSharkoon1 (565): After that day I had an upper hypertrophy day. Was busy with helping friends, doing pr for a developed game they did. And my mom had birthday, so I just put this as a religious deload week. Today I will be back in the gym!
Slavic log A_em Jump to first page66Jump to last page 6 yearsqtdreams92 (1630): @Aleksandra_em haha that is the funniest sign ever! Amsterdam is a very pretty place. and I have the feeling i must visit there next year :)
Tamere Pays His Dues (Training Log) tamere01 Jump to first page438Jump to last page 6 yearsFiremanSi (42408): @Tamere02 For a start I didn't mean in a linear fashion like ur saying I ment the ENTIRE workout is taxing u more and effecting possibly ur next lower day. Also is try using a belt on ur deadlift to get u more confident with heavier weights man then u can come back to Beltless work.. Deadlifts is all about confidence in the weight being lifted like most big lifts.. So if u know u can do 6reps with a belt u know u've lifted it before and it can...
5/(4)3/(2)1 - Liftoff! T-flex takes Wendler. TyrannosaurusFlex Jump to first page45Jump to last page 6 yearsTyrannosaurusFlex (2641): I've been swamped with school stuff, sorry I've been so inactive. Forgot to log squats, got 130kg(287lbs)for 1 rep. It's not what I wanted, but what con you do? Yesterday was bench day. BP 1/5/77.5(171lbs) 1/3/87.5(193lbs) 1/4/100(220lbs) AMRAP Incline DBBP 1/10/24(53lbs) 1/10/26(57lbs) 1/10/28(62lbs) Chins 6/8/BW – Superseted with the above excercises Kroc Rows 3/20/36kg(79lbs) Plyo Diamond pushups 3/6/BW Shoulder...
mikew training log mikew Jump to first page46Jump to last page 6 yearsThatguy81 (541): How the fawk did I miss this log??
"I am Iron Man" - The G3NGHIS Log G3NGHIS 14 6 yearsG3NGHIS (8532): I'm trying to go for more of a recipe and IF experimentation log. I'm trying go for something a little different 😅
"PPL" LOG Snowboard901 Jump to first page60Jump to last page 6 yearsSnowboard901 (169): 4/29/15 Bench- 160x5x5x5x5x5 OHP-65x8x8x8 Pullups- BWx5x5x5x5 T Bar Row- 45x8x8x8x10 CGBP- 115x6 125x6 135x6x6 BB Curl- 50x8x8x8 - Tomorrow is lower day. - Have not posted in a week due to qualifying for a international Highschool business competition and attending it. I ended up Placing in the top 20% of my category. But sadly didn't get to advance on the the final round.
Log: life is continuously being hungry Zepa 13 6 yearsZepa (730): New Power Rack came to the gym today. I am happy 😁
Peter N - Training Log _peterbrah Jump to first page45Jump to last page 6 years_peterbrah (91): 21/04/2015 - Back and biceps 4x10 pull ups - Forgot my weight belt at home 4x6-8 lat pull downs - 57kg, 57kg, 57kg, 57kg 3x8-10 single arm DB row - 27.5kg, 27.5kg, 27.5kg 3x8-10 machine row - 54kg, 47kg, 40kg 3x6-8 barbell curl - 30kg, 30kg, 30kg 10x10 barbell curl - 20kg for all sets (decided to do this for fun with a friend, why not enjoy myself haha) 5x10 reverse grip curl - 15kg for all sets
Danimal Strikes Back - USAPL Here I Come Danimal_88 Jump to first page120Jump to last page 6 yearsDanimal_88 (9761): Tested the waters today with squats and they felt AWESOME! So I went to my programming of the last squat day I completed and restarted. It was supposed to be 315x3x7, but I didn't want to push it in the sets and risk form break down so I got the same volume in just using an extra set 315x6,5,5,5. Since I am re-running my program I am just adding 5lbs to bench numbers I hit last time and 10lb to my deadlifts. 225x3x7 on bench and 365x3x7 on...
Ragnarök Awaits! GrizzlyBerg Jump to first page500Jump to last page 6 yearsNorIda (46958): MERICA!
Cardinal's kingpin log cardinal Jump to first page202Jump to last page 6 yearsTamere02 (1474): @cardinal Nice work on those squats man. The bar speed on your squats makes every rep look the last of the set, surprised you constantly have the same bar speed for all 5 reps. Also could you link that instagram man. I also doubt you are 15%
Road to the Alba Meet 27th June! Trev182 Jump to first page105Jump to last page 6 yearsTrev182 (14986): Last session!! squats 110x2 bench 70x2 deads 140x2 Today marks the last session before the meet, 1 double at 60% on each lift and some mobility work. Weights sitting at 81.4kg so can eat uo into the meet this time and be full, getting excited now!
lifting for 1 year. Results so far eddyserb Jump to first page40Jump to last page 6 yearsehukai (115): Max Curl but no max bench
the1 prep log 2014/2015 2 shows the1 Jump to first page316Jump to last page 6 yearsmikew (11494): This is awesome! No way she saw that coming! :) Congrats!
USAPL Prep 18 weeks Eat2Trainn247 Jump to first page50Jump to last page 6 yearsEat2Trainn247 (2557): Bench press seems to be the most difficult challenge thus far. Nailed 240 for 6x4 last week but missed my 4th rep at 245 on 2nd set this week and decreased weight to 235 for remaining sets, hitting 5 on my 6th set. Hit squats for 345 7x3 and deficit deads @ 390 for 6x3 on Friday. Grueling workout, but excellent as well
It's big, it's heavy, it's wood! eknight Jump to first page283Jump to last page 6 yearsCannonball (6283): nice lmao, think im gonna have to do 8-9 on 350 and 5-6 on 385
Mat the frenchie's log MMB Jump to first page500Jump to last page 6 yearsXxlean (1990): Solid big 3 there bud
Starting Stronglifts!! - log DLift49 Jump to first page57Jump to last page 6 yearsDLift49 (85): Not happy with this day. Long day of internship with no time for food. Decided to go the the gym right after that and that is seen in my lifts. Workout B Squats: 5x5 with 65 Bench press: 5 x 3 with 62.5 kg ( 5 kg lighter and less reps BOR: 5 x 5 with 50 kg Chinups: 3 x 6 BW BB shrugs: 3 x 8 with 70 kg Triceps extension: 3 x 8 with 50 kg EZ bar curl: 3 x 8 with 8.75 kg on both sides AB work: Cable crunches 3 x 10
Parker's ICF 5x5 log ParkerHenry 7 6 yearsParkerHenry (94): Friday, April 1 2015 Workout A * Squat 240x5 240x5 240x5 * Bench Press 200x5 200x5 200x5 * Bent-Over Row 170x5 170x5 170x5 * Barbell Shrugs 180x8 180x8 * Skullcrushers 75x8 75x8 * Chin Ups BWx8 BWx8 * Hyperextensions BWx10 BWx10 * Cable Crunches 57.5x20 57.5x20 57.5x20 * Lateral Raises 10x10 10x10
Relevant's Log relevant 23 6 yearsrelevant (1): I'm going to try and recomp
How to reach my lifting goals? hotborad 1 6 yearshotborad (34): So here are my current 1rpm, and I am looking to increase my 1rpm, on all lifts, primarily i would like to see increase in Strict Overhead and Squat as I feel they are my worst right now. With squat its really my form I seem to lean forward and put more pressure on lower back, - started video taping. So I hope to correct my form and hopefully that will increase my squat. * means actually lifted amount in past 6 months. Otherwise it is...
Train and Cut Log calexrose 27 6 yearscalexrose (46): I'm still here! Its been a while since I've written here, but I'm still at it. I just updated my workout journal in my profile to update the past few weeks I haven't been here. I am seeing gains in the strength department and some fat reduced on my body. I think the thyroid medication is working for me. My feet is not freezing cold as it was and I have more energy. My skin isn't as dry as it was. I am laying off the HIIT since my cortisol...
Weird to me dserious111 13 6 yearsdserious111 (130): @FiremanSi yea, I can reach the protein goals, as I eat all of the food mentioned. But I love peanut butter too damn much lol. So I make that fit into my diet. But yea, I really should make tuna a staple in my diet. Stats are good on it and it's cost efficient compared to steak in NYC lol
Lets lose the PHAT - Log SnackIt Jump to first page54Jump to last page 6 yearsTamere02 (1474): @SnackIt Try weighing yourself everyday and getting an average for the week, relying on one day a week is unreliable imo (from what I take it you weigh in every Monday?) Regarding your nothing lost for a few weeks than a sudden weight lose, im going to say WATER WEIGHT. I assume your reduction in kcals (again I noticed you reduce them by quite a bit on a regular basis) is mainly carbs which when you lower you also tend to lose water weight...
Log to 1600 total WinnersNeverQuit Jump to first page474Jump to last page 6 yearsWinnersNeverQuit (10311): @FiremanSi cheers @Rand yeah college is good for that, very basic gyms but has all I need.
leanr0x log pt. 1 leanr0x Jump to first page62Jump to last page 6 yearsFiremanSi (42408): @leanr0x May have been depth buddy if not only bout an inch or so off it.
Bulk Wars : The PHATom Menace Frostshock Jump to first page45Jump to last page 6 yearsFrostshock (13324): ***Lower power*** Deadlift - 3x3x4 @ 315# Kind of ashamed of myself for what I resulted to because I forgot my chalk at home. I started rubbing my hands on the floor (of which had specks of chalk) because no one else had some Not too ashamed actually, I felt clever for my improvisation xD Leg press - 10x10 @ 280# Hack Squats - 8x10 @ 170# RDL - 8x8x8 @...
thephenomenons natty playground (log) thephenomenon 5 6 yearsthephenomenon (265): squat 225 x 10 225 x 10 225 x 8 (pr) will post again in this log if my kneecaps are still in one piece and my back is not broken 1 month from now
Log to gain Konstantinov Jump to first page35Jump to last page 6 yearsKonstantinov (1450): Smolov Jr. week 1 day 2 Bench: 8x4 87,5kg/193lbs <- half of the sets were paused, the rest touch n go. Squats: 3x2 110kg/240lbs <- slowly working back up in weight
new strength program OHYA 5 6 yearsOHYA (1): okay ill be starting light anyway, ill be getting bsck after beings sick for a while
log to be shredded and strong csizemore21 Jump to first page105Jump to last page 6 yearscsizemore21 (799): Shoulders and back hypertrophy Strict military press: 135x,20,15,15 Rear delt machine: 90pounds 15,15,15 Seated lateral raises: 20x 15,15,15 Rack pulls: 375x12,12,12 Chins bw: 15,15,12,12 Machine cable rows: 100x20,20,20,20 4x20 super controlled shrugs 15 min tanning, 15 min hitt
Injuries, setbacks and moving the goal posts shannowman Jump to first page41Jump to last page 6 yearsshannowman (6367): Hey tamere. It's still not perfect, but getting there :). In better news, the rack is up! And I'm getting back on 531 on Sunday and will log again!
Been awhile since Ive been on Simplyshredded RabelAracena 7 6 yearsLVjack (2749): Focus on the look not the number
2015 Contest Prep. Natty BB. 23 bwadas9 Jump to first page44Jump to last page 6 yearsbwadas9 (130): That I am and proud of it! Lifetime drug free baby!
The Long Haul(continued): A Chicken LOG kickinchicken Jump to first page256Jump to last page 6 yearsSharkoon1 (565): @kickinchicken Head up bro! It's just a bad phase.
Gazzy's log GazzyK 21 6 yearsGazzyK (127): @Frostshock I know! It deserves some CPR :) I meant to say my hips feel tight when squatting not after. So going to try some mobility stuff as I'm finding there's limitations to how low I can go before my form starts to get out of whack. @calexrose I need to revisit the log fireman so put up some time ago about foam rolling just to remind myself of the benefits. On another note I managed to hit 100kg on leg press the other day! Was so...
BODYWEIGHT MASTERY PROGRESS dwrkk Jump to first page39Jump to last page 6 yearsdwrkk (46): My attempt at a human flag push up
MyStrengthLog LittleJones 11 6 yearsLittleJones (4): I had a fine workout today with a lot of volume. I worked my hams and back. Actually the plan was to do some heavy deadlifts, but since my knee has irritated me a bit the last couple of days, I decided to leave it to stiff legged. First off, as always, I started with 30 min of foam rolling and dynamic stretching. Stiff-Legged Deadlift: R:120 10x100kg / 220lbs 10x100kg /...
PHAT Log Napalifter, Back at it napalifter 5 6 yearsnapalifter (4): Today was lower body Hypertrophy. Big Focus today was holding it in the hole for squats to try and make sure my form is where it should be for heavier lifts: Squats 8/3 @ 205 Hack Squats 3/9 @ 270 Leg Press 2/14 @ 270 Leg Extensions: 3/15 @ 220 Romanian Deadlifts: 3/10 @ 205 Lying Leg Curl: 2/13 @ 115 Seated Leg Curl: 2/16 @ 95 Standing Calf Raise: 4/15 @ 235 Seated Calf Raise: 3/18 @ 135 Hack squats are really a killer exercise at least for...
*Firemans Log: Candito GainTrain Continues.. FiremanSi Jump to first page500Jump to last page 6 yearsdavid12345676 (8566): pancake tuesday brah :)
Trev's Road to the Platform! Trev182 Jump to first page326Jump to last page 6 yearsTrev182 (14986): Nah Mark couldnt make it. Was a few mental Scots there and a few were going nuts! The squat felt really good, depth was good, wasnt grindy, reckon 190kg would have been a go-er if i had an attempt left! Rest of the vids are on my youtube channel guys!
Arnold blueprint attempt swollenscott Jump to first page58Jump to last page 6 yearsswollenscott (571): Update. Weight 92.5kg at 16% bf All weights going up nicely. Visible changes. Spoken to a bodybuilding coach and will likely end up with him later down the track. Exciting times
Bulk Wars : Return of the Deficit Frostshock Jump to first page500Jump to last page 6 yearsFrostshock (13324): Inb4 anyone else can end the thread!:cool:
GST Log ' Hard Work Pays Off' DLift49 15 6 yearsDLift49 (85): Press Day Core: Flat BB Press ( 1st set AMRAP) 3 x 72,5 kg ( 160 lbs) 2 x 72,5 kg ( 160 lbs) 2 x 65 kg ( 160 lbs) Supplement 1: Incline DB Press: 3sets x 12 reps x 16 kg ( 35 lbs) WPT 1: Pullup Grip Lat Pulldown 4 sets x 12 reps x 45 kg ( 99 lbs) WPT 2: Seated Cable Rows 4 sets x 12 reps x 45 kg ( 99 lbs) Supplement 2: Close Grip Bench Press Changed it for rope extensions: 3 sets x 12 reps x 35 kg ( 77 lbs) Supplement 3: Flat...
Time to rebuild swollenscott 21 6 yearslolssons (1249): We are pretty equally strong, or really not you are abit stronger overall but similar numbers it is motivating to watch your log man
Prime inc. Cannonball Jump to first page434Jump to last page 6 yearsCannonball (6283): Hey guys, forgot my password, it's fixed now though! I've started with some basic strength high volume work and since I'm gonna need a new log before that I'm gonna make it before this one runs out!
PHD-4 and cutting log SnackIt Jump to first page31Jump to last page 6 yearseknight (58109): @simply_michael for most people 40-60 grams per day. Not less than 30 or more than 60-70 unless you're just eating a massive amount of carbs. -3X
Parker rides the Candito Gain Train! ParkerHenry 6 6 yearswannabemuscular (33219): .... but he's only staying on the train for one stop ....
UPPER BODY SHREDDED SHOCK 3 DAY SPLIT TheSociaLToasT 3 6 yearsSharkoon1 (565): He is a troll bro just a troll leave him in his hole.
My Log to Compete rav84 19 6 yearsAnthonyKim421 (103): Nice man, hope everything's going well with finding your social and goal balance
When Hope Is Not Enough (Log) hollyhopeful5678 Jump to first page90Jump to last page 6 yearsSalokin (877): I've got the full power rack, so I just do pull-ups instead of pull downs. I've got 2 Olympic bars I spread across the spotter bars; 1 in the front and 1 in the back so that I can do dips between them. The power rack I say is a must, you can do almost anything with a little creativity. I got one like this off Craig's List for about $125.00
No more spinning my wheels - Phd-4 LOG SnackIt 7 6 yearsSnackIt (76): @Dem41 Thanks mate, you are probably right, should stick with the basic for some months first, might have some joker sets at days i feel great, but not more then 1 time a month max, just for setting some extra PRs.
my workout log for today jillianrae 4 6 yearsjillianrae (226): Yes, you are right. My knees already are shot! But I want huge quads... today i didn't do a lot of hammies but usually I do try to do Romanian deadlifts with the squat bar and my highest weight is 95 for 10 reps max. But i'm going to try to keep that in mind for the next time.
M-aesthetics Swede90 5 6 yearsSOLARSUPLEX (8314): Good work man. Curious what kind of diet you are working with right now?
CUTTING LOG ilifthard 11 6 yearsPayman16 (1): Wow nice pics man!
Big But Boring 5/3/1 ErickFromOmaha Jump to first page198Jump to last page 6 yearsErickFromOmaha (4195): Yes definitely need the discipline structure and you guys getting on my ass lol. On my own I slack off kind of etc. I started "clean eating" as well
Parker's Candito training log ParkerHenry 6 6 yearsParkerHenry (94): Tuesday, January 13 2015 C1 W1 D2 * Bench Press 135x10 180x10 200x8 205x6 * One-Arm Dumbbell Row 50x12 50x12 55x8 60x6 * Seated Dumbbell Press 50x12 50x12 55x8 60x3 * Pullups BWx8 BWx5 BWx5 BWx4 * Face Pulls 20x15 20x15 20x15 * Incline Curls 20x8 20x8 20x8
Training Log By The One And Only Ocean :) oceanair Jump to first page45Jump to last page 6 yearsoceanair (18020): Sorry I haven't been updating. Starting a new log this week on my weekend with updates and all that jazz for the new year.
_RudeCrews Strength Log _RudeCrew Jump to first page441Jump to last page 6 years_RudeCrew (15100): Back from the cruise. Ready to get home and get started on the new program. Since this log is almost full, I'm just gonna start a new one right away. Be on the lookout for it tonight.
Bulking plan the next few months FNO 18 6 yearseknight (58109): This is a mess. Effective and optimal are not the same thing. Are you angry at your knees and shoulders? Why would anyone take glutamine? Are you sure you're a personal trainer? -3X
Parker's PPL log ParkerHenry 21 6 yearsParkerHenry (94): Deloading this week since I tested out the day after christmas. My 1rms as of a few days ago: Bench: 265 Squat: 315 Deadlift: 405 Military: 155 Also plan to start this next week, lpp instead of ppl. Legs Squats 3x6-8 Leg Press 3x8-10 RDL 3x6-8 Leg Curls 3x8-10 Standing Calf 3x8-10 Seated Calf 3x10-12 Push Bench Press 3x6-8 Incline Dumbbell Press 3x8-10 Weighted Dips 3x8-10 Side Laterals 3x10-12 Skullcrushers 3x8-10 Rope Pushdowns...
My Journey To The 1000lb Club Part 3 AarronStenner Jump to first page38Jump to last page 6 yearsAarronStenner (10990): @MMB cheers man, make sure you smash that 400lb mark
My current split Payman16 1 6 yearsPayman16 (1):
VJ's PPL log varunj17 19 6 yearsvarunj17 (498): Help guys My squat is plateud at 100kgs for 1 rep...I dont know if its is mental or i am weak but cannot seem to get over it what is the best program to improve your squat that i can integrate into my existing routine...
Help from the more experienced crowd? wxfreekj 8 6 yearsBeastmode1607 (88): @wxfreekj push pull legs. I hope you can double your time, even if it means taking 1 hour out of sleep or sitting on the couch. My Marine Corps recruiter taught me to make time by beating my ass till I got it right lol but he was right, you just gotta want it bad enough then force yourself to want it even more.
ajm87's WS4SB III LOG ajm87 3 6 yearsajm87 (409): @FiremanSi Yeah I work off out 1.25 per kg of BW for fat totals. Prefer it to higher carb.
My Journey To The 1000lb Club Part 2 AarronStenner Jump to first page500Jump to last page 6 yearsSOLARSUPLEX (8314): Don't these threads get full at 500 posts?
Personal Training App Feedback vojap 10 6 yearsvojap (40): @Kansas___Boyyyyy ill add mouce over as well i like it actually @wannabemuscular already called it "vitness" ... There are really small chances ill change that but who knwos maybe in future... Thanks anyway
New to Simply Shredded - Beginner Log Baz047 9 6 yearsBaz047 (7): Once again, late on the log. Changed my days around recently so did four days in a row, finding the weights easier than when I started despite the fact that the weights are getting heavier. I like Stronglift - nice, simple routine, I know what I have to do when I go in and can just concentrate on getting the weights moved. Been sticking to the diet mostly, playing it quite loosely with the macros, using them as a guideline just for...
PHAT log (first log) lolssons Jump to first page109Jump to last page 6 yearslolssons (1249): Legs A Squats 5/3/1 "3" 60x2x5 90x3 100x3 115x4kg Felt weak last set with belt Hack squats 3x6-10 105kgx3x8 Leg press was broken Lunges 4sets Dumbbell stiff deads 3 sets Calves in leg press 5sets
Parker's PHAT Log ParkerHenry 4 6 yearsParkerHenry (94): Tuesday, December 9 2014 Back and Shoulders Hypertrophy * Bent-Over Row (speed sets) 95x3 95x3 95x3 95x3 95x3 95x3 * Wide-Grip Pullups BWx10 BWx5 BWx5 * One-Arm Dumbbell Row 50x12 50x12 50x12 * Seated Cable Row 100x15 100x15 * Close-Grip Pulldown 100x20 100x20 * Seated Dumbbell Press 50x12 50x12 50x12 * Side Laterals 10x15 10x15 * Lying Rear-Delt Raises 10x20 10x20 10x20
New teen help Snowboard901 10 6 yearsSnowboard901 (169): @Frostshock its a program over on bodybuildings forums. I can link it if you would like.
The Last Stand LOG varunj17 30 6 yearsvarunj17 (498): Push Day: 1. weighted Dips: 3 X 8 with 5kg plate 2. DUmbell Bench: 3 X5 at 25 kg each 3. Plyo Pushups: 3 X 10,10,8 4. Dumbell Shoulder PRess: 3 X 5 : 20kg each dumbell 5. Rear lateral raise: 3 X 8 : 12.5kg dumbells 6. Close Grip bench Press: 50kg X8, 50kgX8, 60kgX8 7. Skull Crushers: 3 X 6 at 30kgs Ab work
LOG: keeping the drive alive <3 Johanna Jump to first page43Jump to last page 6 yearswannabemuscular (33219): @Johanna You disappeared again! How's it going?
Biggest Loser Challenge - Ocean's Cut Log oceanair Jump to first page500Jump to last page 6 yearsleanr0x (4183): finally filling your log! i hope you are going for another one :)
Introducing Myself Shota34 18 6 yearsShota34 (4): @TimmothyGen thanks!
Slow Bulk Log - High metabolism twreck7 13 6 yearstwreck7 (19): today was my first day of PHAT. Upper body power day. I've been doing Push-Legs-Pull for about a year and made me some crazy gains but lately I've gotten stagnant so decided to try PHAT. • Pulling Power: Bent over rows 3 sets of 3-5 reps • Weighted Pull-ups 3 sets of 6-10 reps • T-bar rows 2 sets of 6-10 reps • Pressing Power: Flat Bench Press 3 sets of 3-5 reps • Weighted Dips 3 sets of 6-10 reps • Seated Dumbbell Shoulder Press 3...
Pound for Pound: Cardinal's Log cardinal Jump to first page500Jump to last page 6 yearsFiremanSi (42408): THIS LOGS DONE.
My journey to getting "The Look" Alan208 8 6 yearskickinchicken (8717): Open thread to view post.
PHAT LOG Time To Get Serious BarbellBOB 27 6 yearsBarbellBOB (31): Demotivating that no one follows my log Lol. Will transfer log to phone.
The Gorilla's & Chicka's And Killah's Log!!1 israelcommando 18 6 yearsisraelcommando (40): I went to Madrid for a few days for a little break from everything... Great city. So I arrived today and worked on upper body : Bench Press : 275 x 8, 315 x 5, 330 x 2, 290 x 6. Seated Dumbbell shoulder press : 4 x 90 x 8 Pull ups : 4 x 12 Kroc Rows : 2 x 140 x 10 Face pulls : 4-5 x Whocares? Pushdowns : 3 x Max weight x 15 I do one exercise for core and posterior chain any second day (easy on those ones). Finished the workout with some...
Do You Even Bulk Bro?? HamerLog Hamer93 Jump to first page252Jump to last page 6 yearsHamer93 (9553): Push Bench press 4x60x5 / 50x12 DB bench 17.5x12 / 2x22.5x10 / 2x20x10 DB shoulder press 3x17.5x10 Lat raise 3x5x15 Tricep push down 5x45x12
My PHAT Training log TomFord 7 6 yearsTomFord (1): @csizemore21 naw no progress pics
The1 Offseason Log- Part 1 the1 Jump to first page406Jump to last page 6 yearsthe1 (33861):
ajm87's Push/Pull/Legs Workout Log ajm87 21 6 yearsajm87 (409): 11/17/2014 Pull A *Warm-ups not included. All weights in LBS.* Barbell Row 145 x 8,8,8,8 Lat Pulldown 120 x 10, 10, 10 Seated Close-Grip Cable Row 144 x 12, 12, 120 x 15 Face Pulls 48 x 10, 60 x 10, 10, 48 x 15 Dumbbell Curls 35's x 8, 8, 8 Incline Dumbbell Hammer Curl 20's x 12, 12, 12 Hammer Strength Shrug 2 plates per side x 10, 10, 10, 10 Finished off with 3x12 of cable crunches and side twists with a 25 lb. plate.
leangains lifestyle leanr0x Jump to first page43Jump to last page 6 yearsleanr0x (4183): since i am not following the leangains principles i gonna close this and reopen a new log. /closed
Road to UK Nationals Swede90 25 6 yearsSwede90 (70): 10.11.2014: Arms/Calves Crushed arms today... Intensity was very high again, even though I have been supplementing less caffeine. Leg press machine calf raises, seated calf raise (pin stack), smith close grip bench ( PB match), cable o/h extension superset one arm dumbbell overhead extension, v/bar pushdowns + triple drop set last set and one arm reverse pushdowns. For bis: hammer curls (curling straight up rather than inwards as I usually do),...
Killin my Back and Makin GAINZZ wannabemuscular Jump to first page500Jump to last page 6 yearsMMB (3616): That squat closed the deal
Consistency is the best supplment log simply_michael Jump to first page134Jump to last page 6 yearssimply_michael (424): sorry been out did those face pulls and heard shoulder almost pop out so been resting it . also wondering now if i should do lat pull downs or chin/pull ups cause don't wanna hurt the shoulder ...(shoulder surgery 1 year and half ago ..last dislocation 6 months post surgery but it was a partial due to banded in thoughts
Bondys 5x5 bulk log cbondy Jump to first page49Jump to last page 6 yearscbondy (58): yer i need to power on through looking forward to changing routine. umm could be better only 7 hours a night its probably catching up with me. cheers pal
Trev's Cube Method Gainz Log! Trev182 Jump to first page500Jump to last page 6 yearsWinnersNeverQuit (10311): Now ______________________________________ LOL!!!!
**Candito gets Fireman Stonger (LOG) FiremanSi Jump to first page500Jump to last page 6 yearsTrev182 (14986): Full ;)
Grizzly Gets Stronger Than A Bear GrizzlyBerg Jump to first page500Jump to last page 6 yearslolssons (1249): Daaaaaaamn good, THE END! PS: nice log i have been following alot even tho just lurking. Feels like you have been getting stronger every week. looking forward for you next log!
Yo PHAT crew! Konstantinov Jump to first page490Jump to last page 6 yearsKonstantinov (1450): Phase 1 - Week 3 Big deadlift volume, not used to such high reps. Lower back was burning. Still have pain when squatting, so I didn't do the front squats today.
PHAT by the book. Rgall92 18 6 yearsRgall92 (13): Really busy few days so havent been able to log much! Lower power in a couple of hours but to be honest I'm feeling pretty crappy today, its my deload week next week so hopufully we will recover and get back in the groove. yesterdays totals- 546c,266p,89f (4,096 cals) too low on carb yesterday weigh in- missed Upper power 27/10/14 Chest supported row- 70kg x5,5,5 Pull ups- BW x10,10 Cable rows- Plate 7 x10,10 Flat dumbbell...
Zyzzst is getting zyzzsty Zyzzst 22 6 yearsZyzzst (4486): @darklight79 been doing high volume for most of my lifting career, especially with heavy weights. I believe that it benefits me being a natural lifter because sometimes the pump just doesnt get it done for me haha
Atlas road to Glory - Show prep Jezza_91 Jump to first page38Jump to last page 6 yearsoceanair (18020): @Jezza_91 hope the shoulder heals soon. keep doing werk.
The Cube log Tritons Jump to first page86Jump to last page 6 yearsTritons (670): @FiremanSi Thanks, but i know i can do more!
Changing it up Johanna 9 6 yearsJohanna (892): Thanks guys! I will start a log soon. Cut/maintenance log. I'm not super interested in cutting weight, but I'd like to see if I can. Idk if I'll be able to keep it updated, but I'll try :)
jim wendler 5/3/1 log golago Jump to first page73Jump to last page 6 yearsgolago (163): cycle 3 week 1 Pre workout: Pvc rolling :legs Dafranco11 lower body squat day : warm up sets : 1 set only barbell 8 reps 2 set 40 kg 5 reps 3 set 60 kg 2 reps working sets: 1 set 70 kg 5 reps 2 set 82.5 kg 5 reps 3 set 92.5 kg 11 reps (could 12 ) still a little butt wink but it seem better than before it is my last set anything u would advise me to fix will be...
LOG TIME: time to shape up swollenscott Jump to first page86Jump to last page 7 yearsFiremanSi (42408): Where abouts ?? U been before ?? Some of the islands are paradise.
*He on that Snickers diet* - Alex Muller Log alexmuller Jump to first page33Jump to last page 7 yearsBlobs5 (1): Keep it up
Danimal's 2014 Contest Prep Log Danimal_88 Jump to first page294Jump to last page 7 yearsDanimal_88 (9761): LOG IS FINISHED REFER TO FOR ALL FURTHER UPDATES
Click UR heels n U'LL get SWOLE-LOG OF PEACE Kansas___Boyyyyy 19 7 yearsKansas___Boyyyyy (3361): Back Bent over Rows 5 working sets of 115 x8 Underhand Lat pulldowns 4 sets of 90 x8 Seated Low Rows 4 sets of 100 x8 Biceps Standing Barbell Curls 4 sets of 85 x8 Seated One hand Machine preacher Curls 4 sets of 65 x6 each Dumbbell Hammer Curls 4 sets of 35 x8 Arnolds/21s 2 sets of 55 Legs High Bar Squat 4 Working sets of 185 x8 Leg Press 1s: 200x8, 2s:380x8, 3s: 470x8, 4s: 560x8, 5s: 270x5 Leg Extensions 3 Sets of 50x8 Super light...
ajm87's Instinctive Training Log ajm87 4 7 yearsFiremanSi (42408): Ment to say in for this. Yea I found lower dara on the bulk leads to better body comp for me anyway. 😁
TimothyGenz Physique LOG ~RELENTLESS~ TimmothyGen Jump to first page201Jump to last page 7 yearsTimmothyGen (1780): Just finishe my last meal. Total calories are 6735 690 carbs 213 protein 140 fat LOL Taco Bell an. Mcdonalds dollar menus! Still sorta hungry
Upping the ante Fosta41 12 7 yearsTrev182 (14986): Thanks man, few of the guys on here run it! Nick wright is miles ahead of me in terms of lifts but runs canditos programme. Anyone can progress on it, dont matter what your lifts are!
New here, just saying hello. Staygolden 11 7 yearsGrizzlyBerg (9214): bitches love sosa
Rebuilding the South. _RudeCrews Log _RudeCrew Jump to first page500Jump to last page 7 years_RudeCrew (15100): Is done
Darklight's Powerbuilding Log darklight79 Jump to first page151Jump to last page 7 years_RudeCrew (15100): Sorry to hear that about your family member! I hope they get better soon!
Vlog#4 Back day :-) Jealster 3 7 yearsBeans (4204): That sweater in the beginning looks really comfortable.
RJ Perkins "4P" Journey to the platform ATN_Coaching Jump to first page249Jump to last page 7 yearsATN_Coaching (1582): Wednesday 9/24/14 Box Jumps 34" x 9 sets x 2 reps Weighted Box Jumps 35 lbs x 16" x 9 sets x 2 reps Battle Ropes 4 sets x 15 sec. x 30 rest Farmers Walks 5 sets x 15 sec. X 30 rest. Sledge Hammer 5 sets x 15 sec. X 30 rest Sled Sprints 105 lbs x 5 sets x 40 yards Backward Sled Drags 105 lbs x 4 sets x 40 yards ...EASY!!!
Parker's 5/3/1 log ParkerHenry 22 7 yearsMMB (3616): Same, I'll be lurkin around.
Vlog 1 - let it burn shoulders! Jealster 6 7 yearsdarklight79 (3088):
Rebuilding The North. Norida's gon' Bulking. NorIda Jump to first page173Jump to last page 7 yearsFiremanSi (42408): @GrizzlyBerg FUCKIN love chromeo.... seen them live in barcelona.. UNREAL. :)
Bucky the Gainpire Slayer - Cutting Log Bucky Jump to first page419Jump to last page 7 yearsTimmothyGen (1780): Ohhh i see i understand now. Cant wait to see the end of you're cut like everyone else!
Steve gets Strong SRorhrbac0808 Jump to first page500Jump to last page 7 yearsoceanair (18020): sushi makes you think of penis? ok, we're def not getting sushi. we'll get sashimi instead.
Skinny Bastard Log nine0seven 7 7 yearsnine0seven (2569): Quiznos black angus sub! 750cals / 78 carbs / 24g fat / 55g Pro 😋 Gotta love flexible dieting (:
Never Quit Bulk Log NewGuy12 Jump to first page35Jump to last page 7 yearsNewGuy12 (10): just did a back workout . pull ups 13 x bw 7 x bw underhand pull ups 6 x bw 5 x bw high row pulldown 12 x 80 12 x 95 6 x 100 db row 10 x 65 10 x 75 8 x 80 hs row 12 x 90 12 x 100 6 x 115 pushdowns 11 x 37.5 12 x 27.5 13ish x 22 db curls 6 x 35 6 x 30 10ish x 25 10ish x 20
AG: Road to Physique of Greatness LOG ambitiongainer 24 7 yearsambitiongainer (391): @brian12 you know I never done clean and press before, wonder if my body would like it, I probably give it a try, I definitely need to work on my rear delts some more so im start focusing on it, probably drop some in after I do either chest or back workouts, thanks for the feed back bro, definitely gonna try some of those, especially the snatch grip high pulls, think I would like that the most My favorites are: Standing Dumbbell Press Prone...
SnackIt - Bulking Log SnackIt Jump to first page66Jump to last page 7 yearsmpalk92 (22): I think some people forget this philosophy, I for one always tend to worry but then the results come when least expected....kind of like most good things in life :P
The GAINZZ only LOG (and BROTALK TOO) varunj17 18 7 yearsvarunj17 (498): my question is.. i enetered my maxes Squat: 110 kg Bench: 90 kg Deadlift: 130 kg At the end of week 6, based on i completed 2 reps with the weight in week 5 which is 107.5, it gives me anew 1RM of 110.725, an increase of 0.725 kgs...for bench an increase of 0.125 kgs..does that sound alright??
The epic hunt for the perfect squat ass heddaway Jump to first page495Jump to last page 7 yearswannabemuscular (33219): Whoooooo! Where you been!?? Glad to see you back in here. Looking great as usual. :) Glad to hear the knee is better too.
Only Gains were made that day eventheodds1 Jump to first page40Jump to last page 7 yearseventheodds1 (5644): Shoulder Boulder Day: Standing OHP Barbell: 115lbs/ 5 reps 105lbs/5 reps 95lbs/5 reps Seated DB shoulder Press: 55 lbs/8 reps 60 lbs/ 8 reps 65lbs/5 reps Side Raises, and Front Raises. Finished with core work.
Road to aesthetics ParkerHenry 10 7 yearsParkerHenry (94): Shoulders get worked to a degree in all the pressing/pulling movements
Could some advice me with this routine? r1ch37 10 7 yearsfsalas2006 (1): I agree with Beans… if you want to lose fat you need to diet…
Hello Shredders!!! varunj17 24 7 yearsvarunj17 (498): is it just me or his form is a bit off in the below video
Trev. - Mission Improbable Log Pt.2 Trev182 Jump to first page500Jump to last page 7 yearsTrev182 (14986): Don't have a time frame. A lot of work to go in before I hit near that. Not worrying myself with stuff like that too much at the minute, just want to get stronger and bigger!
S O L A R S U P L E X /♥/♥/ P H A T SOLARSUPLEX 15 7 yearsSOLARSUPLEX (8314): Weight started going up! Havent been posting my sheets every day, but im still tracking them. My rest days are somewhat random, so im trying to back in the swing of everything. Power Legs today.
ON DAT FUREVER BULK mattd534 Jump to first page221Jump to last page 7 yearsmattd534 (3208): yes sir @MMB
*Official Progress/Transform Log of Gains* SSJ3FinalFlash 10 7 yearsGrizzlyBerg (9214): in for this bud
PHATS Revenge ErickFromOmaha 28 7 yearsErickFromOmaha (4195): Yessir!
Strength Log: 1100 lb total junkeymonkey Jump to first page75Jump to last page 7 yearsjunkeymonkey (55): More info: I will be cutting calories down to around 4000, and will see how much I lose before I need to adjust more. I cut down to around 187 last year around this time, and have bulked back up to where I sit currently. Focusing more on keeping strength and intensity during my cut this time around.
Transformation much? dcraine 1 7 yearsdcraine (1): This is my weight loss transformation, 8 months of lifting and carb cycling! Now on a 5/3/1 program to gain strength and some size. Weight from 248 to 210, current max's are bench 225x3, squat 315x2, and deadlift 300x2. Let me know what yall think about my progress? And any tips to cut down from 210 to 195! Plateau is hitting hard.
Deadlift Race Thread _RudeCrew Jump to first page82Jump to last page 7 yearsdarklight79 (3088): Guys... managed a 505lbs sumo dead on the 8th of August. I may not comply with some rules here due to 2 past fractured wrists so straps are a necessity even during most of my heavy back sets. Wasn't a planned maxing out session but some bad stuff happened at work during an on call shift and I just had to let it out. Slept just a an hour or 2. The 495 was on July 11th. I'm desperate to hit my old max of 515lbs many years ago but I think it's time...
Pawzup log Pawzup 10 7 yearsPawzup (64): Tried DB SLDL today. Definately felt it more in my hams and glutes. Did 18kg 3x12 DB, and 20-25kg BB. Thanks for the advise @eknight. Did a vid to check my form let me know what yas think. Cheers!
Log Staying on track! Tritons Jump to first page121Jump to last page 7 yearsTritons (670): Last update on this log. If anyone still follows oh well. Had not set any PR's lately training has been going well, this week, though i have 3 24h shifts this week, so i lack of sleep and rest and training has been sloppy, but i will have to push trough it. Next week will start The Cube, probabley going to make a new log. 13.08.14. Paused bench 100x6;6;6 Pulldowns 80x8;8;8;8 Seated db press 25x10;10;10 Wide grip cable row...
When this is over we’ll all go camping - LOG ZammiNic 6 7 yearsZammiNic (13): Before all training, 15 minutes is spent on mobility and warming up Push A Flat Bench 20kg x 10 40kg x 10 60kg x 10 80kg x 5x5 Incline Bench 40kg x 10 50kg x 10 55kg x 10 55kg x 8 + 2 (required assistance for the final 2) OHP 20kg x 10 40kg x 10 40kg x 10 40kg x 8 + 1 (required assistance for the ninth rep) Seated D-Bell Press 20kg x 8 20kg x 8 17.5kg x 9 17.5kg x 8 really underestimated how shot my shoulders would be after incline and...
PHAT - A Log rklohe 25 7 yearsrklohe (511): Upper power Bench - 185 5x5 Pull-ups - 5x6 DB shoulder press - 60 3x10 Tbar row - 90 5x12 V bar tricep - 100 5x15 BB curl - 70 5x15 Face pulls - 25 3x12 Hanging leg raises - 3x12 Loving the changes I've made so far. Looking forward to big strength gains and size
**Log of FIRE: SI's Advancing Wendler MAN !! FiremanSi Jump to first page500Jump to last page 7 yearslolssons (1249): and we are done! hoping you will start a new thread iam in for that one if you are. will learn alot of you mobility videos.
3 month HIIT and proper diet progress log lnpcre 16 7 yearslnpcre (1): @solarsuplex Ill def stick around and contribute when I know what im talking about. @darklight79 ya man, its addiction
My Leangains Journey leanr0x Jump to first page69Jump to last page 7 yearswannabemuscular (33219): @leanr0x Sucks with sleep dude. I haven't slept normal in about a week now myself. Very broken up sleep and getting up way earlier than normal. Just so much on my mind I think. Maybe pop a benadryl tonight or something.
PPL Summer Log Grovinne Jump to first page46Jump to last page 7 yearsGrovinne (544): Yesterday. Hadn't done "heavy" squats in a long long time. Strength didn't take much of a hit really, not very good though Hyper 9 - Legs Squat 4/5/145lb Seated Calf 4/21/45lb
CUTTING: 3 MONTHS + ilifthard Jump to first page34Jump to last page 7 yearsSRorhrbac0808 (47098): ^damn son!
My Journey To The 1000LB Club AarronStenner Jump to first page500Jump to last page 7 yearsAarronStenner (10990): Also this thread is now fulk
Long time lurker creating an online presence Eat2Trainn247 Jump to first page391Jump to last page 7 yearsGrizzlyBerg (9214): Keep grinding brotha
My problem solved (phat log ) golagola 30 7 yearsgolagola (307): now i am on 90 kg squat for 5 reps :S i dont know what is going on srs and every session on squat i get injury somewhere around the hip than i take a break from squat and get full recover no pain after that i come back to squat and there is a pain in other place around the hip /.
Progress on Progress - Perfidy's Log Perfidy Jump to first page346Jump to last page 7 yearsPerfidy (3094): Hit a PR on Back Squats yesterday, 4 reps @ 315. So far, I like how my training is laid out this week. In and out of the gym in 45 minutes, just killing the body part. Going to really focus on how my body feels, and learn to adjust the volume accordingly (self regulation?). Felt like I was putting on too much fat, but I looked in the mirror this morning and am still looking lean.. I just bloat up throughout the day from all of the food....
Obby's slow bulk log obby1g 18 7 yearsobby1g (16): Haha thanks bro. 1.6 is still where it's at despite it being pretty dead in terms of competiticness. You can always find pugs on esea no problem haha :)
FinalFlash running Cube Kingpin SSJ3FinalFlash 8 7 yearsWinnersNeverQuit (10311): There are further percentages for two lifts similar to comp lifts as well In kingpin that are still not mentioned In the link, get the book
Pig's Log v.45132 Piggles 14 7 yearsPiggles (226): Week 3 - Day 2 (Yesterday) Front Squats (based on 1RM of 100kg - bumped this up 10kg after weights being too light - this felt better) 67.5kg x 5 77.5kg x 3 85.0kg x 10 Back Squats 60.0kg x 2s x 10r (just 2 light sets to think about form and see how my back felt) BB Lunge 60kg x 12r x 4s Dead Stop Good Mornings 12 reps x 40kg x 3 sets Calf raises - 3 sets x 12 Seated Leg Curl - 3 sets x 12 Hip Abductor - 3 sets x 12 Leg Extension - 2 sets...
New Log Advice needed JesseJames 29 7 yearsPerfidy (3094): You're cutting correct? I've always noticed that my bench goes down when I lose weight. I guess this isn't uncommon, and probably what you're experiencing. Don't let it get you down.
Ericks Log ErickFromOmaha Jump to first page217Jump to last page 7 yearsErickFromOmaha (4195): So I gave up on phat ive been just going to the gym doing chest tris/arms/legs/back shoulder split. Rest one day. Cardio everyday at least 2 miles. Today ran these steep stairs at a local school. So I have been lifting still. Still dieting im at 199 now just got tired of doing phat, felt like it was made with the main focus on legs and I didnt feel like mixing up the program so I just been going in doing what I feel comfortable with supersets...
I'm doing it for ME evymk Jump to first page118Jump to last page 7 yearsevymk (283): Thanks guys :) Unfortunately the burrito might not work, as I need to be able to free my hands quickly. I'm the slowest eater you could imagine so I need something I can put down without making a mess. Has anyone tried those superfood shakes or nutrilett shakes etc.? Are those of any use at all? I'm not really trying to lose weight, just get enough nutrition to get through the day.
Update and log eknight Jump to first page94Jump to last page 7 yearsgolagola (307): @eknight hi eknight keep make progress with your recovery. i have a question to u , i know there are some powerlifter daniel green and some more powerlifter with lumber disc i know they are using steroid too, my question is can steroid treat lumber disc or it is only relife pain ?
Bulking. Junior300_ 8 7 yearsSOLARSUPLEX (8314): You also mentioned cardio. If you are doing that while bulking then you need to eat extra to compensate for that.
Back on track>>>> SOLARSUPLEX 2 7 yearsFiremanSi (42408): Who thought they were gonna get a Dodgy Speedo pick ?? 😁😵😵😵
Starting my cut. Mattdunn Jump to first page33Jump to last page 7 yearseknight (58109): I agree with the glutamine statement above. Keep your receipt on it and use that cash for food. -3X
The Phoenix Returns- the She-Bulk IronPhoenix Jump to first page34Jump to last page 7 yearsIronPhoenix (283): Heavy day 7/7/2014 Squat 1x10 55 1x10 65 2x10 125 lbs Bench 2x10 45 2x10 70 Deadlift 2x10 70 2x10 145 Ohp 2x10 8 2x10 60 Rows 2x10 45 2x10 65 Curls 2x10 8 2x10 50 Calf raises 2x10 45 2x10 65
15 Year old Newbie Training Log Hudson64 19 7 yearsFrostshock (13324): @Hudson64 already laid out what I thought would benefit you.
Westside for Skinny Bastards III LOG ajm87 2 7 years_RudeCrew (15100): Sickkkkkkk. Im in for this
startin a new bulk FxElement17 3 7 yearsmpalk92 (22): I also like having 90 seconds rest between sets to keep things going and interesting, keep watch on my wrist and watch those seconds tick!
Do You Even Llama? coolguy1993 Jump to first page142Jump to last page 7 yearsoceanair (18020): hope you feel better hun!
_RudeCrews Iron Strength Log _RudeCrew Jump to first page430Jump to last page 7 years_RudeCrew (15100): Alright guys, I have a game plan that I'm actually really excited about but, I'm gonna end this log. Its tainted with negativity. Look out for the new log, probably tonight. Its time to start fresh, and rebuild.
My PPL Log ParkerHenry 7 7 yearsParkerHenry (94): Tuesday, July 1 2014 * Barbell Row 135x5 135x5 135x5 * Chin Ups BWx10 BWx10 Bwx10 * Seated Cable Rows 150x10 150x10 150x10 * Face Pulls 20x10 20x10 20x10 * Barbell Curl 45x10 45x10 45x10
Current Meal Plan and training jesusalmeida Jump to first page66Jump to last page 7 yearsjesusalmeida (1): My calories are 2169 and my macros are Carbs:250 Protein:154 Fat:50 My recent picture is posted on page 2 of this thread which i dont think is lean enough, well for me anyway...i still feel soft and abs not really showing...
My reluctant log c3pOMG 21 7 yearsc3pOMG (208): now @168 down from 180 since march 1
Beast Mode | Log | PHD4 nine0seven Jump to first page85Jump to last page 7 yearsFiremanSi (42408): Looking lean bro.
Brief Hiatus. BACK TO WORK. McQueef 16 7 yearsXxlean (1990): In on this bud...stick with it and you'll get strong in no time
Training Log alkudari23 9 7 yearsalkudari23 (52): lol thanx but ur huuge too
Log: when did I get so PHAT? eknight Jump to first page55Jump to last page 7 yearsMMB (3616): God damn this sucks! Those kinda thing apparently always happen when were doing everyday life littlw thing. Whish you a easy/fast recovery.
Off-Season log - Jordan Metcalfe jordzmetcalfe 28 7 yearsoceanair (18020): @jordzmetcalfe nice back dude
Cardinal's Return Log cardinal Jump to first page500Jump to last page 7 yearsTrev182 (14986): Cals
In regards to my Relentless Physique log TimmothyGen 1 7 yearsTimmothyGen (1780): I know I haven't been posting any thing really on my log so i found a new way. Youtube! Im going to start a journey fitness youtube which the vids will be open to public. Im proud of myself because i was pondering whether or not to do this and you know. Take risks live the life you want and im doing it. The channel will consist of vlogs,blogs, updates , work out log, form check, and my story and other stories. Follow my journey? You dont have to...
Taking the train to shredville choo choo Treg 11 7 yearscassious (2926): 5/3/1 is great! I ran a PPL x 8/6/3. Was great for extra volume. I dropped overhead press though because of my dodgy shoulder.
My PHAT Log ParkerHenry 7 7 yearsParkerHenry (94): Tuesday, June 17 2014 Lower Power * Squats 265x3 265x3 265x3 * Hack Squats (only counting plates, don't know platform weight) 180x6 180x6 * Leg Extensions 100x10 100x10 * Stiff-Leg Deadlift 185x8 185x8 185x8 * Leg Curl 100x10 100x10 * Smith Machine Calf Raise (gym doesn't have standing calf machine) 200x10 200x10 200x10 * Calf Press Machine (gym doesn't have seated calf machine) 180x10 180x10
Starting my PHAT!!!!! ambitiongainer 8 7 yearsambitiongainer (391): oh i see, some people say it would be a great gain for me in the long run if done correctly, so idk just haffi try couple things man
ONWARD, TO GLORY Cannonball Jump to first page110Jump to last page 7 yearsCannonball (6283): got bored with keeping a log, just quick update: hit 130x11@9.5 as well as 150x1 paused @8. 69.8 kg bw now starting another program with squat, weighted walk, kettlebellswings, abs and stretch every day. bench 3x a week, back and biceps 3x a week.
The Long Haul: A Chicken LOG kickinchicken Jump to first page52Jump to last page 7 yearskickinchicken (8717): I was trying to transition to a new program and keep similar volume but drop it a bit slowly and stay within a similar energy range to minimize losing gains. I was training with 5x5 with 5/3/1 advanced which helped going to Texas 5x5. But I was performing big lifts each main lift on separate days. Now doing them all on the same day is something I'm trying to get adjusted to. Gotta find my groove I guess. I have trouble making progress weekly...
Xxleans rise to the top. Xxlean Jump to first page57Jump to last page 7 yearsXxlean (1990): @Danimal_88 Thanks danimal, i could probably do without the pre workouts, but the majority of what i have is protein. I don't think its that outrageous, and I wouldn't call it waste. Actually got the 2 wheybolics and the gaspari for cheap. They were half off at GNC because they were 3 months from expiring. I go there quite a bit and look for them orange stickers. So in reality I didnt spend an arm and a leg for this stuff.
Silverback 2014 Log silverback31 20 7 yearssilverback31 (1): My first to get a bot of gut that I have to go away...its not much..just preventing me from having a flat stomach.. How do I ho about it as in the best approach..I am right now eating unsdr my maintainence..
Logie_Bears Quest For an IFPA Pro Card Logie_bear 11 7 yearsScotian (9922): You have an awesome physique brotha, congrats on the overall and good luck on the next show
A Scion of Iron- Shannowman Log. shannowman Jump to first page81Jump to last page 7 yearstamere01 (7126): Holy Sh*t that's an insane squat. In for that vid. Out of curiosity what is your total over the big 3?
harii13's bulking log harii13 3 7 yearscardinal (6175): Welcome. Glad you read the FAQ. Your macros seem spot on and the programme looks like an interesting periodisation programme. I assume you're more interested in the bodybuilding side so adding mass? In for the log I guess!
SOLARSUPLEX // Five x Five // Bulk log SOLARSUPLEX Jump to first page39Jump to last page 7 yearsSOLARSUPLEX (8314): @Perfidy about 2.5 weeks left.
Is log time. sickrykes Jump to first page32Jump to last page 7 yearssickrykes (1651): Hey guys, ive been pretty lazy with my log. I'm having 3 weeks off because I'm going away and my knee is stuffed
Beast Trev - Mission improbable log! Trev182 Jump to first page500Jump to last page 7 yearsTrev182 (14986): That's what I mean, find it hard to stay tight!!! Thread. Over.
GrizzlyDanger is Cancelling the Apocalypse GrizzlyBerg Jump to first page113Jump to last page 7 yearsNorIda (46958): Best wishes dude. Sounds like you made the right decision. In for "grizzly gets stronger than a bear, log."
PR train a comin! Rgall92 Jump to first page35Jump to last page 7 yearsRgall92 (13): Ok guys so bodypower was awesome! lots of freebies and in general a great atmosphere. So I'm yet to get a picture up of where I am at currently at, I'll make sure I get one up before the week is over! my life’s pretty hectic atm, however I am going to do my best to update this at least 3-4x per week. Quick update: average weekly weigh in changes 202.9583333 - 203.625 (up 0.6 lbs this past week) So my weekly average weigh in has moved...
Advanced Chicken!!! (A 5/3/1 LOG) kickinchicken Jump to first page92Jump to last page 7 yearsFiremanSi (42408): Good stuff man interested to see how it works for ya !!
Random workout log smith96 6 7 yearssmith96 (16): 5-15-2014 Lower Squat 190x6 190x6 190x6 Deadlift 225x6 225x6 Lunge 40x8 40x8 40x6 Lying leg curl 95x8 100x8 100x8 Calve raise 165x12 165x12 165x12 Will plan on upping weight on squats and deadlifts. Off day tomorrow. Push on Saturday.
From Dane to Viking DonLauge 9 7 yearsDonLauge (1): GUNS A. Dips 10, 10, 10, 10, 10, B1. CG 15 x 40 12 x 50 10 x 60 10 x 60 10 x 60 B2. Hammer Curls 10 x 16 10 x 16 10 x 16 10 x 16 10 x 16 C1. Fransk 12 x 25 15 x 25 08 x 30 08 x 30 C2. Ez curl 10 x 25 12 x 25 08 x 30 08 x 30 D. Rope 15 x 15 10 x 20 10 x 20 10 x 20 E1. Alt. curl 10 x 14 10 x 14 10 x 14 E2. Pushups 15, 15, OK workout. Not the best - not the worst. Legs later - Squat PR coming up.
Row to grow Jealster 12 7 yearsSRorhrbac0808 (47098): Good god. Get a new camera man. Made me sick watching this. Haha But looking good man.
Off season Program Kmaru86 2 7 yearsKmaru86 (1): 180kg for 8 reps Day 2 BB Squats 4 sets of 6 - 8 reps Stiffed Leg Deadlift 4 sets of 6 - 8 reps BB Curl 4 sets of 6 - 8 reps BB Close Grip Bench 4 sets of 6 - 8 reps
PHAT Log cwt 7 7 yearscwt (10): @eknight cheers, will definitely start adding forearm work 1-2 times a week, thanks for the exercise ideas! Ed coan deadlift week 3 Deadlift 185 , 1x2 Speed deads 155, 6x3 SLDL/Romanian 110, 3x8 Good morning 60/40/40, 3x8 Calves for 15mins-3xseated,3xstanding Not sure about good mornings, went heavy first set, was too much of an increase from last week and wasnt feeling it in my hams enough. Speed deads felt great, moved really quick. Happy...
The Bulk Begins Prometheus 11 7 yearsPrometheus (829): @xPerfidy @SOLARSUPLEX Well I don't eat pop tarts just out of preference... Lots of rice, oatmeal, potatoes, and I eat breads and such.. I don't stick to brofoods, but I don't like eating too much garbage.. I'm actually giving Waxy Maize a try see how I do with that
my journey to a better me! pudgevillarosa 4 7 yearsFrostshock (13324): You cheeky bastard... I'm Frostshock and I approve this message
whats the best way to keep your training log juanf122388 13 7 yearseknight (58109): -3X
long time lurker, first time logger lifting_accountant 18 7 yearsFrostshock (13324): Yuuup One day of making bad choices won't kill your goals, just like one day of good choices won't get you any closer. Have fun but be sure to take everything in moderation, a lot of the time I just fit drinking/"dirty" days into my macros as closely as possible Ie: Hitting my protein reqs by a minimum and fat goal if it's a drinking event, only protein goal if it's a "Dirty" eating event.
*STIIIIILLL bulking ;) Hamer93 Jump to first page500Jump to last page 7 yearsmaximus24 (2128): TIME FOR NEW THREAD!
*Firemans Log:Older,Wendler,Faster,STRONGER! FiremanSi Jump to first page500Jump to last page 7 yearsDukenhiemer (23939): ITS SIMPLYSHREDDED MOTHER FOCKAS
Peak week for Denver 12th show LVjack Jump to first page35Jump to last page 7 yearsthe1 (33861): just saw a pic of you in the photo gallery with Ingrid Romero, how awesome is it seeing her in the gym LOL...
Last month before contest (4 weeks out) lkozian 26 7 yearslkozian (27): @eknight you're right ek. Was just trying to get a heads up on the comp but ultimately I'm doing this for me. And by slightly lowering calorie deficit every other week. Hitting my macros and trying to maintain intensity in the gym do you think I'm on the right track? Edit: I shed 8-10 lbs from February.A lot of my knowledge comes from layne norton's podcasts and dietary plans. Thanks for the input btw. I know you know what your talking about...
Legacy log Illadian Jump to first page35Jump to last page 7 years_RudeCrew (15100): I'm like 90% positive if you picked a premade program and you weremt creating your own, you would be so much happier.
leanr0x PPL leanr0x Jump to first page165Jump to last page 7 yearsFatBoy (88): That's not an english word, bro :D
Darren Plotkin training abeguelestrada 3 7 yearsTrev182 (14986): Horrendous link.
The results are in (Smolov meso) eknight 29 7 yearseknight (58109): @bslo thanks! I think my legs could have handled more; not sure about my back! -3X
Lord of the Rigs- Teewhat's prep teewhat Jump to first page179Jump to last page 7 yearsmattd534 (3208): looks good man
Pig's Log - It's big, it's heavy, it's wood Piggles 26 7 yearsPiggles (226): Resolute to post in her more frequently... OK so I've had a couple of days off, went into the gym 3 days ago to do some deadlifts started warming up and my lower back was way too tight - didn't want to push it so I just did some stretching. Went back yesterday to do my deadlift day, didn't quite hit my 8 reps but got 7 good ones so was happy. Today I got up and did some sprints, and this evening I have chest/upper body session - Finally my...
Log- 3X attempts the impossible! eknight Jump to first page201Jump to last page 7 yearsFiremanSi (42408): GAINZ ARE COMING !!! :)
Log-Every step i make, you'll be watching it Aitorious Jump to first page42Jump to last page 7 yearseknight (58109): Since both heads are supplied by the S1-S2 branch of the tibial nerve, there'd be no way to recruit one more than the other. Out of my experience- once I was a neophyte 90 pound gym rat beginner- no, you can't do that. -3X
Maximus log maximus24 Jump to first page500Jump to last page 7 yearsFrostshock (13324): :D:beer:
seans 531 journey seansm10 18 7 yearsFrostshock (13324): There's soooo damn many it's hard to choose lol Here's some nice material, lengthy though Whole "So you think you can deadlift?" Playlist Also peep this Sumo specific video
Bulk Wars : The Empire Lifts Back Frostshock Jump to first page500Jump to last page 7 yearsFrostshock (13324): @maximus24 THIS IS SPARTAAAAAAAAA!!!!! Hahahaha was replying and saw the log...
Log JJ3065 18 7 yearsJJ3065 (6900): Week 2-Day 2 Deads 3x3 175, 205, 220(5) Ring Pulls 5x12 Leg Raises 5x15 I felt pretty soggy today. I did 3hrs of jiu-jitsu last night which had its own cardio workout in it and it was hotter than sin. I definitely need to drink more water to keep the machine lubbed.
Solarsuplex ** Cutting log ** SOLARSUPLEX Jump to first page324Jump to last page 7 yearsmattd534 (3208): I'm sad for you: (
zSMOKEY's Road To Swoleness zSlVlOKEY 11 7 yearszSlVlOKEY (4): Thanks!
motivation video underground djqb031 1 7 yearsdjqb031 (1): We wanted to made one 100% authentic motivation video, pure underground. We wanted to approve that people don't need some extra things to start with trainings and healthy life. This has been recorded in our basement where we made our gym. Me and my friend in this video. Hope you like this.
Strength Log _RudeCrew Jump to first page500Jump to last page 7 years_RudeCrew (15100): OVER
PHUL Workout Log smith96 8 7 yearssmith96 (16): Lower hypertophy 4-11-14 Front squats - 95x10 115 3x10 Db lunge - 30lb 3x10ea leg Leg ext - 110 2x15 95x14 Leg curl - 70x15 75x15 70x13 Seated calves - 90x18 70x20 70x20 End of week one. Two days off then back at it. I'm looking for 150x5 for all sets on bench. And go for 200x7 on squats
Path to Redemption Cannonball Jump to first page500Jump to last page 7 yearsCannonball (6283): kind of crazy, i've had that goal for soooo long and did it today without knowing. lol! guess that's a good end to this log as it is now full
Finally getting serious and doing a show/Log VOLSAO 21 7 yearsSRorhrbac0808 (47098): @trev haha most people do
#OperationSmolov #Compete2014 nine0seven Jump to first page76Jump to last page 7 yearsWinnersNeverQuit (10311): why not carry on the full duration of Smolov?
FINAL LOG - KRIZTUFF KRIZTUFF Jump to first page76Jump to last page 7 yearsKRIZTUFF (430): Hi guys! So it's been a while since I've updated. Anyway, everything is going very smooth. Leaning down a bit for the summer! I thought this was a pretty cool picture so I'm gonna post it: So today, I went to FIBO with @Maarten. It's one of the biggest fitness / bodybuilding expos in Europe. Drove over 200 km just to get there. But as...
Trevs cutting, like a knife through butter! Trev182 Jump to first page500Jump to last page 7 yearsFiremanSi (42408): OVA MUTHA FUCKAAAAAAAAAAAAAAAAAAAA !!! :)
PHAT Log cwt 22 7 yearscwt (10): @eknight I see what you mean. This is reliant on how far through puberty the individual is, right?
Body of bulk - log. Mikemadeofpeace Jump to first page58Jump to last page 7 yearsMikemadeofpeace (1363): Tuesday Squat 248 1rm @ 5x5 (Belted) 231 x 5 X 5 X 5 X 5 X 5 Sumo deads WUs 286 X 5 Standing calf Bb 281 x 9 X 9 X 9 Behind the back BB shrug 192 x 9 X 9 X 9 Decline sit ups 15kg x 8 X 6 Morning weigh in 148 Wednesday Upper A Decline BB Press 209 1rm @ 5x5 203lbs x 5 X 5 X 5 X 5 X 5 Db row 223 1rm @ 5x5 48.75kg X 5 X 5 X 5 X 5 X 5 Chin up 3 x 5-8 +35.75lb X 7 X 7 X 7 Lateral Raises 12.5kg x 12 X 11 Skull Crusher 94lbs x 8 X...
Ghandis Cutting Log Ghandi 2 7 yearsFiremanSi (42408): I would always prescribe more protein on a cut starting at 1g/lb.
Chicken LOG - Reality Check!!! kickinchicken Jump to first page289Jump to last page 7 yearsFiremanSi (42408): @kickinchicken Great info in last few posts, good insight to a day in the the life of a fockin MACHINE... drinkin the rice.. haha. U poor bastard. Dem pop tarts doe bro ?? :) Just 2 sneaky ones after training.. DO IT. :) Defo uppin my water intake and have been this week. Thanks for info and help on that. In regards to deadlifting i did however see a sumo demo vid by dave tate i think on the elite fts channel where he says to keep his head up...
Eve Skinny to Sexy Workout Log evevios Jump to first page31Jump to last page 7 yearsevevios (34): That is Very Nice!
New to the forum w/ log Bending33 7 7 yearsBending33 (1): I'm taking this week to figure out my Big 3 before I get a full start into the program. But as of now my one rep max for bench is 300. I'll keep you guys posted when I get the other two. Why do you have the desire to create caffeine pills? They're two-four dollars for a 100+ pills
The 5/3/1 Resource Thread cardinal 10 7 yearsFrostshock (13324): Very short and to the point in the book as well. Doesn't dick around but at the same time will tell you just the right amount of information you need. Here's some old archived 5/3/1 threads with good questions/answers:
My log to self-improvement(2) tamere01 Jump to first page357Jump to last page 7 yearstamere01 (7126): Ok. Finally back home. Think im going to stop logging for a while just because of how behind on school work I am. Plan is to take the rest of this week 'easy' to see where I am atm and then use the same programme with the numbers set out based on todays session.
LitlleMans LOG littlemanbigdreams 28 7 yearslittlemanbigdreams (13): Thank You.
dempsey531BoringButBigLog dempsey 18 7 yearsdempsey (268): great bench day! not perfect but way better than the past sessions. a friend of mine taught me how he set-up and his back arch was like super high. mine was like medium. i'll post a vid later. bench set 1 125x5 set 2 135x5 set 3 145x5 ohp 70x10x5 db row 60x10x5 incline db curl 20x10x3 rear delt raise on incline bench 20x10x3 cable tricep pushdown 40x10x3 abs circuit 3sets of v-crunch 25x12 plank...
Time to stop lurking. Zwalk 20 7 yearsFiremanSi (42408): Glute bridges in full effect.. haha
Lazy lifters log Jezza_91 21 7 yearsJezza_91 (1315): Anyway tonight after a few days off from the gym i felt i could smash 90kg, i thought i'll try move one step closer to 100 kg bench my goal. BOOM i got 90 kg for 5 reps 2 sets, then i decided to drop down to finish off my last 3 sets of 5 reps at 80 kg. Really not letting anything stop me, its about pacing yourself and being a better YOU. Time to smash it :)
How's everyone doing? shannowman 17 7 yearsshannowman (6367): Cheers man. Just going to push deadlift back to pre-injury level then I won't feel so bad! I'll work on the one arms too.
17 year old 5/3/1 BBB Log smith96 23 7 yearssmith96 (16): Sorry iv been away from the gym for a while so haven't posted I plan on being back at it tomorrow. I'm still in a bind and don't know if madcows 5x5 would be more beneficial to me since I can only bench 170. Squat 225-230 deadlift 270. Any thoughts?
*Firemans Log: 5four3two1..A BULK of Kings ! FiremanSi Jump to first page500Jump to last page 7 yearsPerfidy (3094): Future Bulking Goals: Stay as lean as Si
Starting Strength Log AarronStenner Jump to first page500Jump to last page 7 yearsAarronStenner (10990): Time to end this bitch! New log starting later
Mortenah's log Mortenah 26 7 yearsMortenah (82): Legs have grown a lot. Its + - 10kg gain. From 69-78kg ( current morning weight)
Strong Lifts 5x5 3 months Progress Log 6Rocky9 Jump to first page38Jump to last page 7 yearsteewhat (1972): hey mate, little late to the party but in for strength log. good progress so far, gotta love the noobie gainzzzz! def get to a proper squat rack, will make a world of difference. also, for injury prevention and general body maintanence, start to look into doing some mobility works on your off days as well. better form will make all the lifts easier, as well as making it easier to cintinually increase your weights week to week, less...
What shoulder routine do you use? Jsn3004 1 7 yearsJsn3004 (3265): I've been running my new shoulder routine and it's been going pretty solid these past few weeks in regards Just wondering if anyone had any input or advice Standing barbell Press Arnold Press Lateral Raises Rear Delt Machine Then I work in traps, whether it be barbells, dumbbells, or do farmers walks
Bulkshock!! The PHAT log Frostshock Jump to first page500Jump to last page 7 yearsGunther (1285): Not stalking you dude but I enjoyed the thread and appreciate the fact that you go out of your way to help anyone out. Your a great member here and I hope you stick around. Looks like you need a new log!
Conan, what is best in life? - G3NGHIS LOG G3NGHIS Jump to first page35Jump to last page 7 yearsG3NGHIS (8532): Haha, you are the one that needs to be worshipped @Dexdbest You don't even have a proper gym and show everyone up! Best busy guys, one of my good friend's dad died, so I have been busy with that. Today's workout looked like this 10 Sets of 105 with 10 Reps (So I'm up 10 pounds on this. I think this is really agreeing with my system. I did bring my grip in a bit, but I didn't feel any trap activation) These bloody pull-ups are still killing...
Zyzzst is gunna pop Zyzzst Jump to first page39Jump to last page 7 yearsZyzzst (4486): hahahahhaa confidence is confidence
The Bulk Pt 2 Hamer93 Jump to first page500Jump to last page 7 yearsTrev182 (14986): NEW LOG
Log: On my way to IFBB Belgian Championships Maarten Jump to first page346Jump to last page 7 yearsKRIZTUFF (430): THICK AND SOLID LIKE AN OAK @Maarten
Like a Pig in... Doggcrapp? Piggles 2 7 yearsKevDjm (1): Good luck!
Road to the 2014 IFPA Gaspari Classic pt. II Danimal_88 Jump to first page185Jump to last page 7 yearsDanimal_88 (9761): @SRorhrbac0808 LOLZ Yea after not tracking for like a 1.5 months and putting on 5-6 lbs i felt like I should get a head start. Ill create a new thread to do a better job announcing it lol
Shredding Log, GermanOakVolk GermanOakVolk Jump to first page36Jump to last page 7 yearskickinchicken (8717): This method most likely has more to so with appetite control than anything else. It's difficult for some to just suddenly drop or add 500 or more calories to their diet.
the1- grow with me | contest prep log the1 Jump to first page500Jump to last page 7 yearsTrev182 (14986): New log better have vlogs!
Progression Log : Gettin' Shredded. Ghost Jump to first page39Jump to last page 7 yearsSOLARSUPLEX (8314): I hate to be another dude in here telling you what to do as it is your log. But in my mind the words lifting heavy and 6 SETS OF 12 REPS ON BENCH do not exactly correlate to one another.
Sevens road to 100 kg seven 19 7 yearsseven (94): @AarronStenner hahah thanks! since we or so busy with food and diet all the time anyway i enjoy trying to cook a fancy lookin dinner every now and then. I use whole food only when i cook. Somtimes it looks better then it actually is hahah but the eye wants something aswell right? Yesterdays dinner, carb meal: the above picture is the same meal but a few weeks ago,...
Duke is cutting/bulking again! Dukenhiemer Jump to first page490Jump to last page 7 yearsFiremanSi (42408): Dude ur arms are sick.
Bruuh's Cutting log. Bruuh 9 7 yearsTyrannosaurusFlex (2641): I'd still say there's no way you're above 12 %. But I guess the only thing that matters is what you see in the mirror and whether you're happy with it or not.
THE BULK :D Off-Season Vlogs jordzmetcalfe 22 7 yearsoceanair (18020): @jordzmetcalfe nice :) happy birthday!
ajm87's SHAT Training Log ajm87 9 7 yearsajm87 (409): 2/13/2014 Thursday Lower Power (Speed) Note: warm-ups not included, all weight in lbs. Back Squat (Speed) 155 x 3, 3, 3, 3, 3, 3 -->go up next week Romanian Deadlift (Speed) 145 x 3, 3, 3, 3, 3, 3 -->go up next week Leg Extensions 125 x 8, 8, 8 -->stay at same weight Standing Calf Raises 250 x 8, 8, 8 -->go up next week Seated Calf Raises 165 x 8, 8 -->go up next week 10 intervals of HIIT on exercise bike post-workout
leanr0x leangains log leanr0x Jump to first page179Jump to last page 7 yearsleanr0x (4183): 13.02.2014 bench press 60 2x12 pull ups bw x12x7 bent over rows 50 2x12 interrupted by sports teacher continued 1,5 hrs later at home squats 65 2x12 leg curls 15 2x12 military press 25 2x12 shrugs 30 2x12 db curls 12 2x12 skullcrusher 23 2x12 donkey calf raise 20 2x12 hanging leg raise x8x4 (weights in kg) dat high volume hypertrophy workout :O^^
Quit Level & Restart? (log) WinnersNeverQuit Jump to first page500Jump to last page 7 yearsTrev182 (14986): NEW LOG
Gougher's new log Gougher 25 7 yearsGougher (208): Will be cutting the volume of the program slightly. Upper power: Pendlay row: 90kgx5(x3) Seated cabelrow: 77kgx8, 77x8, 77x8 BB Bench: 80kgx5, 85x5(x4) Side raise + rear delt work. 3 sets of Bi and tri Lower power: FSquat: 95kgx5, 100x5, 100x5 Sumo deads: 140x4, 140x5, 140x5 - No belt no straps V-Squat: 160x8, 180x6 Leg curl: 8x8,8x6 5 sets of calf work. All in all, 2 lighter workouts. Felt good :)
It All Changes NOW! (5/3/1 and Cut Log) teeeeej Jump to first page175Jump to last page 7 yearsteeeeej (487): Friday Jan 31 5/3/1 Bench 3 Sets of 95x8 SS w/ Band Pullaparts 3 Warmup Sets [135, 135, 165] 3 Working Sets, SS W/ 8 BW Pullups [190x3, 225x3, 250x6] Clean + OHP 5 sets of (1 clean + 10 OHP 95 lbs) Bentover Rows 5 sets of 135x10 DB Bicep Curls OH Tricep Extensions Hanging Leg Raises Diet has been on track recently. Cutting out a lot of sodium, I've been eating way too much of it recently. Weight is sitting steady around 189.5 lbs, want to...
Starting new Push Pull Legs/Shoulders doyouevenspit 8 7 yearspandasashi (3859): leg day is a mess too, way too anterior dominant
Shannowman upgrades shannowman Jump to first page304Jump to last page 7 yearstamere01 (7126): Your 'pulling' strength is weirdly good man. Think your the only person who can row more they can bench and bw+ 50kg extra pull ups..
Alex gets bigger and stronger alexgetsstrong 19 7 yearsalexgetsstrong (7): Sup Squat:50kg no problem ;) bench: 40kg row: 40kg Row was abit difficult, bench easy-challenging now. Still struggling shitton on bench form. Seems like the rack is too low so I can't retract my shoulders and lie down without bumping into the barbell?? Will fix a video soon.
Return of Iron Monster log Jezza_91 7 7 yearsJezza_91 (1315): Well I've got my old lifts back my muscle memory is kicking in. Dead lifts are up to 140Kg I'm aiming for hitting a new PB in Deadlifts very soon. My previous was 167.5 kg for 3 controlled reps prefect form.
beginning of changes blog veedubdub1 13 7 yearsveedubdub1 (1): Spoke a bit to one of the members on here and decided to give ppl a go I'm. Familiar with most lifts so be good to see how I get on with the bulk I need to be hitting around 3000 kcal a day to bulk but I'm currently hitting g around 2200 but will up these by 200-300cal every 2-3 weeks toll I hit the target and try eat as clean as poss
Hewy is loggin in P/P/L style Hewy007 Jump to first page310Jump to last page 7 yearskickinchicken (8717): check it out yo!!!
Log, introduction, first bulk, backpains BreakingJoe 11 7 yearsBreakingJoe (37): Decided to do the pull day after all, Wide grip latt puldowns 4 sets of 6-10 reps Seated cable rows with an overhand grip 4 sets of 8-12 reps Unilateral rowing machine 3 sets 12 reps 10 kg each hand one handed pulldowns 2 sets of 12 reps Seated dumbbell shrugs 3 sets of 12 reps 12 kg db's (hate shrugs xd) Seated dumbbell curls 3 sets of 12 reps with 8 kg each hand For some reason my back didn't get pumped :/ Also mind muscle connection...
ilifthard's bulking/cutting log ilifthard 2 7 yearsilifthard (3241): Basically I'll be bulking for 2 or 3 months more and then I'll go for a cut!
Peeps' Log Peepss 28 7 yearsPeepss (25): @Frostshock thanks heaps bro, really helpful stuff, appreciate it.
'TIME TO GET SHREDDED' -CUTTING LOG- ilifthard Jump to first page76Jump to last page 7 yearsTrev182 (14986): Your arms a massive! Looks photoshopped haha!!
Trev's attempting a bulk Trev182 Jump to first page335Jump to last page 7 yearscoolguy1993 (13237): @Trev182 dude awesome progress, crazy arms!
ajm87 5/3/1 Log: Back to the Future ajm87 5 7 yearsFiremanSi (42408): I'd get rid of the leg extensions... there a disaster of an exercise.
Aggressive training log Jureed Jump to first page37Jump to last page 7 yearsJureed (1): My food diary from 1/9/2014:
Bodybuilding Bulk #1 andykeating 24 7 yearsFiremanSi (42408): @Trev182 U tried.
*FiremanSi (Log) - A BULK of Thrones !!! FiremanSi Jump to first page500Jump to last page 7 yearsFiremanSi (42408): Morning weigh in: 179.4lb (Highest in awhile) Normallly i would've worked out yesterday but with this new program it's only 4 days a week and i've decided those days to be.. Mon Tues Fri & Sat. I went to the gym ysterday walked incline for 2k and 4-5sets of pull ups and some BB shrugs 5sets. Very light stuff just to ween myself off a standard wed where i would normally smash back & delts for hyper day. Really enjoying pull ups at the...
RWall Phat log rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Sorry for not posting on here lately. Unfortunately, my work schedule has changed so I don't have time to run phat right now. I've moved to a 5x5 for the big three and 3x8-10 for all accessories. Since nordal advised me against running before leg day, I'll probably drop cardio to 2-3 days a week. Still running my mile for time. Thanks everybody for following this log while it was active, although it wasn't run that long. I'll post a progress pic...
Lean & Beastly-A Gal's Training Log Aeleana Jump to first page143Jump to last page 7 yearsAeleana (178): 1/8/2014 LOWER BODY cardio 5 min hollow rocks 1 min bulgarian squats 1 set of 6-8 #35 romanian deadlift 1 set of 8-10 #105 leg raises 1 set of 8-10 box jumps 5 30" HIIT (burpees, mtn. climbers + medicine ball toetaps 15 min Rocks - leg raises= 1 circuit x5, w/ 6 burpees btw each Wow! Feel it in my glutes!
Phat Queef: The Official McQueef Log McQueef Jump to first page65Jump to last page 7 yearsMcQueef (2982): 1/7/14 - Chest & Arms Hyper Bench Press - 10x185, 8x205, 12x185 Incline DB Press - 3x10x65 Close Grip BP - 10x135, 10x145, 10x155 Tri Extensions - 4x10x55 Cable Curls - 4x10x55
Workout / nutrition plan feedback :) Jonte9900 2 7 yearsFiremanSi (42408): Main thing that stands out is you think Meal timing has some place in your diet when in fact it really doesn't matter mate. Stop worrying when u have to eat and just eat when ur hungry. Next your the typical newbie relying on supplements to get you bigger... i don't know your premise behind using xtend and combat powder as ur last meal but i'd stop wasting your money. Also dextrose intra workout ?? Unless ur wokrout is last longer than...
The evolution of Scotian - Contest prep log! Scotian Jump to first page325Jump to last page 7 yearsTrev182 (14986): Sorry for your losses bro. Great news about the mass attack! You will look insane with more muscle!
Jigsawk Bulking/Cutting 2014 LOG Jigsawk 6 7 yearsJigsawk (55): 07.01.2014 Weight : 146,4 Lower Heavy Day: Squats - 4/3/3/3/3 ->> 107 kg , 6 ->> 97kg Deadlift - 4/4/4/4/3 ->> 142 kg Leg Curls - 6/6 ->> 45kg , 8 ->> 36kg AB Cable Crunch - 12/12/12 ->> 102kg Seated Calve Raises - 10/10/9 ->> 70kg Felt heavy , but I regulated my self , improved my squats by 1rep from last session , did not push on numbers.. I'm trying to avoid that as much as possible while still...
My rebuild after 4 months abroad rklohe 18 7 yearsrklohe (511): Pull day was good today, deadlift up again deads @ 205 for 8 wide pulldowns @ 110 for 10 wide tbar @ 75 for 8 DB row @ 50 for 10 BB curls @ 50 for 10 facepulls @ 60 for 10
Frank PHD-4 Bulking Log ! FrankCB 6 7 yearsFrankCB (4): 03.01.2014 Power Day - Squat and Military Press 5/3/1. Squat 45kg 1set x 5 warmup 50kg 1set x 5 warmup 55kg 1set x 5 warmup 75kg 1set x 5 workset 80kg 1set x 5 workset 85kg 1set x 5 workset (maybe rep 4-5 form fail :/ ) Millitary Press 25kg 1set x5 warmup 30kg 1set x5 warmup 35kg 1set x5 warmup 40kg 1set x5 workset 45kg 1set x5 workset 50kg 1set x5 workset (no failure!) I was very surprised when I push! because I could...
Deneii's bulk and 2014 cut Deneii Jump to first page36Jump to last page 7 yearsDeneii (247): Push workout 04-01-2014 Pause bench press: 115kg/253 5x5 Ohp: 65kg/143 lbs 4x8 Flat DB bench: (been unhappy about chest development lately, more on that later) 38kg/84 lbs 3x12 Skullcrushers: 45kg/99 lbs 3x7-8 Cable lat. raises: 3x10-15 As mentioned i am unhappy about my progress in bench and chest, both in terms of weight progression and growth. I realised a fem months ago that my bench was relying too much on my...
My Journey to Becoming Sponsored/Competing KPFitness Jump to first page31Jump to last page 7 yearseknight (58109): This reminds me of the story of the two blondes sitting on their front porch: Blonde 1: hey, what do you think is further away- the state of Florida, or the moon? Blonde 2: duh! It's obviously Florida! I can see the moon from here! Some people are Florida people, and some are moon. If you don't accept common sense and what knowledgeable others know to be factual, there's nothing I can do for you. For everything Arnold did for bodybuilding, his...
Good Will Bulking (log) NJT Jump to first page64Jump to last page 7 yearsDanimal_88 (9761): @NJT it gets the best of all of us
looking for help creating my BEAST MODE LOG! ambitiongainer 7 7 yearsambitiongainer (391): yeah i get what you mean @kickinchicken just did some research and wasnt ending up anywhere good so thats y im asking for as much help anyways i got pointed where i needed to n i started to to search again, i like the app you mention it really seem to work with me
critique my strenght training plan aoneill513 13 7 yearsWinnersNeverQuit (10311): fair enough, just misinterpreted/misread your origimal reply as the thread name is about steength training routine
Does Norida even lift? NorIda Jump to first page339Jump to last page 7 yearsNorIda (46958): Yesterday was ME upper day. Weights felt heavier than shit. I was warming up and did 315x2 and thought I was gonna die. put on 335, felt solid, worked up to 365, and then hit 385. Felt pretty damn happy with that. It was the cleanest I have hit it, haven't hit it in ages, and will be hitting 405 clean! Pretty stoked Nothing too fancy after that, just did some Close grip bench. rows for the hoes, more hoes with rows, and hit my rear delts.
Making the cut... Thedude67 Jump to first page56Jump to last page 7 yearsThedude67 (3088): 315, new PR!!
LOG bunter225 Jump to first page45Jump to last page 7 yearsbunter225 (829): Wednesday was rest night but thought I'd take this opportunity to update diet and goals. Im using PHAT to achieve these. DIET -So my current intake is ~3300, todays numbers are as follows - 90F/408C/207P, my protein intake is still a little high but am tweaking my intake to bring it down a little, my fat intake is 25% and carbs 50% at the moment. Ideally Im gunna get my numbers to 190-195P/420-440C/80-85F these aren't calculated just what I...
Hammertime Log - Hamer93 Hamer93 Jump to first page500Jump to last page 7 yearsbunter225 (829): Disregard macros, kill cold, devour all food in sight.
Bulking log ilifthard Jump to first page308Jump to last page 7 yearslolssons (1249): lol he got a cutting log right?
teenage bulking log swollenpoulin 8 7 yearsel89 (19): nicee :P
Deeez(nutz) gets ripped LOG deez0330 Jump to first page158Jump to last page 7 yearsadam82a (3100): Thats absolutely terrible, terribly sorry for your loss @deez0330.
Log to Log Grovinne Jump to first page46Jump to last page 7 yearsGrovinne (544): More excuses. No gym at home during thanksgiving break. Had a paper to write Monday before I went home. Disappointed with myself at the gym past 4-5 weeks. Next six or so weeks should have little to no disturbances for working out, so I hope I make good progress. Back on track. Day 1: Upper Body Power Day PressPM: Incline Press 3/4/130lb PullPM: Pendlay rows 3/5/105lb Lat Pulldown 2/11/65lb Tri Extens 2/6/60lb APressM: Seated dumbbell...
Nathan , 19 years , On the Way of Aesthetics NathanLee Jump to first page77Jump to last page 7 yearsbslo (262): Nice bro looking solid.
P/P/L Log time to put up numbers bslo 11 7 yearsbslo (262): Todays pull workout - Deadlifts wu, wu, 315x5, 365x3, 405x1 (PR, attempted again and couldnt budge it lol) 365x3, 315x5, 225x8 Underhand BB row 135x15 185x12 205x10 205x8 Wide grip pull up 5 sets of bw with real slow negatives got 10-5 reps per set After that I did alot of extra work just because i wanted a good pump. (pulldowns, db rows, low cable rows, pullovers, and some close grip chins) Ready for some gains during thanksgiving!
(PHAT/531 Log) Body of Peace. Mikemadeofpeace Jump to first page129Jump to last page 7 yearsshannowman (6367): Who's mr Hollywood?
Possible Mini Cut Log........... (pics) SRorhrbac0808 Jump to first page266Jump to last page 7 yearsSRorhrbac0808 (47098): Hahaha I looked at that for 1.3 seconds but thought..... Ah fck it. @rudecrew where you at bro!?!? We going to fck shit up!!!!
*Bulk Log BRAHH, Si's on FIRE 4 new GAINZ. FiremanSi Jump to first page500Jump to last page 7 yearsTrev182 (14986): FIREMANSSSSSSSSIIIIIIIIIIII
from Strength/Hyper to Strength/Conditioning rememberthis Jump to first page32Jump to last page 7 yearsrememberthis (556): basically more of the same. my friend took the vids, I'm just waiting on his upload to drop box and i'll upload it here. I've gained a Kg since I I started this 2600 kcals/day but I think it has to do with how my metabolism had slowed down. I'm sticking through it (for the whole month) -- started cardio this week. So let's seeeeeee?
Ocean is Still Making Ripples -Cut Log Cont. oceanair Jump to first page255Jump to last page 7 yearsoceanair (18020): @G3NGHIS LOL!
I am Getting a cut!!! Pain4Gain Jump to first page86Jump to last page 7 yearsPain4Gain (76): same with chest/triceps day today... started with low weight but struggled at 60% of my max..
Corkey's Cutting Log Corkey Jump to first page36Jump to last page 7 yearsCorkey (291): Shoulders this morning! Military* - 10(155) 10(160) 10(165) 15(150) Bent over flyes - 5X10(35) Cable side laterals - 4X12 Side lateral DB A1 - 3X12(35) Bent arm side laterals DB A2 - 3X10(25) Not gonna lie i'm feeling results everyday it seems and still feeling strong!
A Brit on his way to getting Fit! Kyle Jump to first page54Jump to last page 7 yearsKyle (205): 14/11/2013 3x5 squats 95kg - 209lbs 3x5 bench 60kg - 132lbs BW! 1x5 deadlift 97.5kg - 214.5lbs 2x15 dips 1x11 dips Today was definitely a tough workout! Glad I've got up to 60kg on the bench, curious as to what my 1RM for each lift is. Been eating a lot and getting my sleep so can't complain. @Arnoe @FiremanSi thanks for the posts guys. I'll be careful with the dips but I've never had any pain or strain in my shoulders while doing them....
Smolov bench press log(temporary) barrylol Jump to first page37Jump to last page 7 years_RudeCrew (15100): @barrylol oh ok man. Well good luck. @IrishGymSheep I personlly don't like it either but it works.
LOGS! Scotian 3 7 yearsOptimusPrime (1257): I lurk the shit out of logs. Makes me smile. No homo.
Road to Fitness Log teampsi 11 7 yearsteampsi (16): @FiremanSi my wife and I love brocclli. We do food prep for 2 so thats why there is alot brocclli. Normally we mix it up but it was late doing food prep.
Almighty Log almighty_she Jump to first page54Jump to last page 7 yearsalmighty_she (562): @Frostshock better late than never :D you're always welcome!
the1 gets SimplyShredded log - 15 weeks out the1 Jump to first page500Jump to last page 7 yearsScotian (9922): Get started on a new log bro
Phat Log: I'm Back (Suggestions welcomed Pls simply_michael Jump to first page55Jump to last page 7 yearsGunther (1285): You look more lean to me, keep at it!
Winter is coming ➔ bulking LOG AverageJoe Jump to first page196Jump to last page 7 yearsFiremanSi (42408): Yeah i get that sometimes when i have sumo's directly after my squats... even though ur doing exercises in between it gives u enough time to recover to give it a good shot. IMO.
My meal plan please judge teampsi 7 7 yearsHamer93 (9553): Have a good read of IIFYM pal. If you already know about id say trial run it and then look to see the results. Also if u like planning ahead you can still do it with IIFYM. I plan around 75% of my food the night before, not implying its 75% "clean" as some of the stuff i plan in is ice cream or pancakes lol
My stats Frostshock Jump to first page62Jump to last page 7 yearsFrostshock (13324): Chest Incline BB Bench: wus*3 - 4x4 @ 135# : Switch to incline db bench - 5 @ 65# Today was WEIRD. Usually I can warm up with 135# no problem, but today I was just failing hard. 1st set I figured was a fluke, but on the second set when I couldn't get it back up after 4 I thought it would be a good idea to go to DB's (No spotter today :_[) Flat DB Bench: 8x10x9 @ 55# - Pretty easy, should have shot for 12 each set. Incline DB...
Trev's bulking log Trev182 Jump to first page51Jump to last page 7 yearsTrev182 (14986): Deadlifts felt good today, managed to raise the weight a bit again, lower back managed ok, bit tender now, i have bought an rdx belt to try and aid that a little! I want t9 get back up around 140-150kg in the next few weeks! Felt very energtic today so had a really intense session. Loving it
Daze's Comeback DazeTheOne Jump to first page41Jump to last page 7 yearsFiremanSi (42408): @DazeTheOne Your new PPL is very similar to what i did for 6months after runnig standard PPL for 6months before that. Fair play man you'll find its GREAT. FWIW i don't train to failure anymore thanks to the guys on this forum.. they smacked that madness outta me in the first couple of weeks. Guys like @NorIda @eknight, so listen take it all on board.
Lifting again - new log Shredded Jump to first page94Jump to last page 7 yearseknight (58109): @Shredded how was my criticism superfluous? I gave you a straight-forward, point by point idea of what to improve on, and you had nothing to say to it. Truth hurt much? @Thedude67 happy to look at it. If I don't get back to you in your thread, shoot me a PM. I'm heading out the door in a bit. -3X
Jenntastic's BULKtastic 5-3-1 Log Jenntastic Jump to first page31Jump to last page 7 yearsJenntastic (34): Week 3 Day 3 ~Bench Press~ Felt strong this morning! Here is what I did... 30 lbs for 5 40 lbs for 5 45 lbs for 3 55 lbs for 5 65 lbs for 3 70 lbs for 10 40 lbs 5 sets of 10 Dumbbell Row 25 lbs 5 sets of 10 Forearm curls 30 lbs for 20 40 lbs for 15 50 lbs for 10 Another great workout!
Fireman's STILL Cutting (Log)(Part 2) FiremanSi Jump to first page500Jump to last page 7 yearsNorIda (46958): FULL
Rand al'Thor Bulks again Rand Jump to first page56Jump to last page 7 yearsRand (4291): been a few days since I updated. nailed 290x5 on bench this morning that felt nice other than that just getting ready for a cut and eating icecream cold stone founders favorite with cake batter ice cream in case you were wondering
Hulking up! Konstantinov 25 7 yearsKonstantinov (1450): Upper hypertrophy: BB bench: 10x50kg 10x60kg 6x70kg 10x50kg BB bent over rows: 10x60kg 8x70kg 8x70kg DB preacher curls: 10x10kg 10x12,5kg 10x10kg Hammer curls: 3x10x15kg EZ curls: 3x8x25kg 1 arm tri extensions: 3x10x18kg tricep rope extensions: 3x10x36kg Tricep pushdowns: 3x10x50kg Last week with this routine. Will start phat next week! It would be great with some tips on where to fit in deadlifts.
basic ABS training RHGF 5 8 yearsbrian12 (9495): Mmm... there are 101 abs threads. There was recently one with the exact same question. Use the SEARCH button. @judyfholmes I don't want to join your martial arts school.
Briggsy's training/workout log Briggsy 7 8 yearsBriggsy (4): Back from Germany, unfortunately the gym was mainly cardio machines so was just ticking over and only started PHAT today. Bent over rows - 60kg - 5 reps/3 sets Pull ups - 6 reps/2 sets Rack chins - 6 reps/2 sets Flat dumbbell press - 28kg - 4 reps/3 sets Dips - 6 reps/2 sets Seated dumbbell shoulder press - 16.8kg - 6 reps/3 sets Cambered bar curls - 20kg + bar - 6 reps/3 sets Skull crushers - 20kg - 6 reps/3 sets I think i could have done...
_RudeCrew's Sheiko Log _RudeCrew Jump to first page91Jump to last page 8 years_RudeCrew (15100): Thanks man!
That's it for Wannabemuscular. It's OVER! wannabemuscular Jump to first page134Jump to last page 8 yearswannabemuscular (33219): Weight check yesterday: 198 (no change since last Friday) Average calories per day for past week 2700. Still working on appetite issues. My eating is very erratic. One day I ate 4000 cals, one day 3700, and two days under 2000. Yesterday only 800! I had 40 grams of BCAA to help, but just was disgusted by food. Going to a party tonight with a bunch of soccer moms. Ought to be fun. Last time there were two that wouldn't leave me alone. ...
First log! Wuton Jump to first page67Jump to last page 8 yearsWuton (82): Friday the 11th workout: squat bb+65 X 9, x 9, x 8 deadlifts bb+100 x 7, x 7, x 7 shrugs 120+bb X 9, x 9, x 8 lunge 30 x 8, x 9, x 9. leg curl 59 X 8, x 8, x 6 calf raise 130+bb x 7, x 7, x 7 farmer walk 40 kg x 50s, x 50s, x 42s plate pinching 5 kg x 50s cable crunches x10, X 10, x 10 wood chopper 36 x 8, x 8, x 8
Trevs Training/Workout Log Trev182 Jump to first page234Jump to last page 8 yearsTrev182 (14986): Back Pull ups 8reps x 5 pr Wide grip pulldowns 52kg x 4 52kg, 39kg, 25kg dropset Bb rows 70kg 60kg (10) x 4 40kg (15) Db rows 26kg x 5 Facepulls 45kg x 5
F*** you summer (Phat/Bulk log) Flo1307 Jump to first page229Jump to last page 8 yearscoolguy1993 (13237): @Flo1307 looking big! Epic thread. In for a cut thread now!
Week 1 of StrongLifts 5x5 Completed TimetoChange 12 8 yearsTimetoChange (4): Finished up the 3rd week and my lifts are continually increasing. Today, however, I felt weaker and it showed. Bench press today was 190 @ 5 reps x3 190 @ 4 reps x2 (Could have got the last ones up but had no spot) Rows 130 5x5 Squats 190 5x5 Overhead press 120 5x5 Deadlifts 255 5x5 (have a video of doing 225 will upload soon and ask for advice on form- was conscious of camera and likely had worse form than...
LOG TIME! Yes, a log! My log not yours :) brian12 Jump to first page46Jump to last page 8 yearsbrian12 (9495): @Scotian Thanks man! Plan is to get down another 2-3kgs and then get back onto a bulk!
Gougher's PHAT log Gougher Jump to first page38Jump to last page 8 yearsGougher (208): Went out drinking this weekend, which I rarely do. The regrets... I swear i was hung over until yesterday. 1/10 - 13 Upper power Pendlay rows: 80x5, 85x5, 90x5 Pullups: 30x6, 30x6 Rack chins: 15x8, 20x7 Inc DB: 40x5, 40x5, 40x3 Flat DB: 37.5x8, 37.5x8 Sideraise: 7.5x10, 10x8, 10x10 Rear delt work, light weight high rep. EZ curl(weights each side): 10x6, 15x6, 10x8, Rolling DB extention: 12.5x8, 12.5x8, 12.5x7 Abs 2/10 - 13 B-squat:...
Getting all sliced up log :) Jezza_91 7 8 yearsdavid12345676 (8566): you know every good log has? PICTURES HOMBRE!! WO0O0O0O! in for updated wheelz
Cassious's PHD4 LOG cassious 18 8 yearsrememberthis (556): what do you do for hypertrophy on deload weeks?
Swole AniLog SwoleAnimal 12 8 yearsSwoleAnimal (5971): Back lat spread of prosperity
You're bulking aren't you?? (Log) BRANDON_12 Jump to first page172Jump to last page 8 yearsBRANDON_12 (1528): It has been a while since posting on here but college is good baseball is good as well as lifting. So pretty much life is good bros! I will try and get an update picture. I have definitely gotten bigger and I feel good. I will also try and post the workouts we have been doing for baseball so yal can tell me what yal think!!
Road to the 2014 IFPA Gaspari Classic Danimal_88 Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): THIS IS SIMPLYSHREDDED!!!!!! Okay, back to homework. Lol
Ben777 maxes your reps - Log Ben777 Jump to first page41Jump to last page 8 yearsBen777 (5358): Hopeless log so far haha. Happy with the way I'm going in the real world however :) Legs 24/09/13 Squats Bar x 20 60kg x 20 90 x (20x2) 110 x 16 130 x 11 Leg Press 130 x 15 170 x 15 210 x 12 x 11 x 10 Leg Extension 85 x 12 with 2 second pause at the top 95 x 12 105 x 10 45 x 12 single leg x 2 Calf raises 65 x fail x 3 Best I've felt doing legs in a long time. I think the "Limber 11" routine @FiremanSi...
Anne Frank's bulking log. NJT 25 8 yearsHewy007 (2980): and bridget jones bulking log would have been PERFECT
Grow with me(Bulking Log) 4real Jump to first page280Jump to last page 8 years4real (3319): Sorry i havent posted in a whils but ive injured my shoulder and cant squat dead row or shrug. So for legs im forced to do leg extensions and hamy curls.
2 month newbie update: gains even at PF! CT_CALVES 6 8 yearsCT_CALVES (19): I just chose that handle as a joke because it was only naturally strong muscle starting out. I dont have any calve obsession ... but its crazy some guys get implants
Logs on SS the1 14 8 yearseventheodds1 (5644): @wannabemuscular Tru story. I read more logs than I comment.
Norida is a shredded kunt. Dukenhiemer 28 8 yearsFiremanSi (42408): Damn it i missed the abuse. It was hilarious guys. 650grams isnt that heavy at all. Hulk=nor post workout selfie.... SPITS of him. :)
Cutting time (log) MCarey Jump to first page191Jump to last page 8 yearsMCarey (2179): Ya I'm dropping 50 cals on Saturday Missing my food tho so might just whack the treadmill or bike for half an hour
KRIZTUFF log 2.0 KRIZTUFF 29 8 yearsAverageJoe (4510): yeah P/P/L rocks. I never had good results on 4 days or 5 days split
new log Push pull legs JDominiqueS 11 8 yearsJDominiqueS (190): last tuesday I went to my physio who made me do some exercises wich made allmost ALL the pain go away was very happy with that and actually getting a little bit of hope to squat next week. tomorrow I got out of bad and well..fuck it needs more time I think. do feel pain going from my upper ham, glute and low back. right now off to the gym benchpress pushdayy!!!
CTA's ProSupps Vanish Transformation Log! CTAthlete Jump to first page70Jump to last page 8 yearsCTAthlete (43): Hey all! I apologize greatly for not keeping my log updated more frequently. Everything has been going wrong for me lately. Lost my job due to being called out by a customer who i personally know and hate from a long time ago. I couldn't handle my ****, some of the things he proceeded to say were very unforgiving. On top of that i have a past of gastrointestinal issues. They flare up from time to time and its really really hard to function...
Back TO basics Pain4Gain Jump to first page82Jump to last page 8 yearsPain4Gain (76): @igg lol...i cannot fix it now..
Journey to NPA 2014 (off season) log Rgall92 1 8 yearsRgall92 (13): I've have been lurking on this forum for quite a while and it seems like a legit place to get stuck into! I'm 21 and from the uk with the goal off stepping on stage next year. current stats: 91kg/200lbs 6'3 Max lifts: squat 140kg deadlift 185kg bench 135kg Chins 16 reps (at current bodyweight) I have ran a heck of alot of programs over the last 5 years weight training and this off season I'am going to follow a moderate...
Deciding to compete in November! Jealster Jump to first page33Jump to last page 8 yearsJealster (91): This is my gf on the left she has come along way last year she won a bikini comp and I have been pushing her to gain more muscle and compete at a higher level but she is doing a comp next year.
Progress Log/Wendler Questions Jilliams 1 8 yearsJilliams (1): hey, ive been training for 2 years on and off (only 8 months seriously or consistently) and decided to jump on wendler about a month ago (currently at the start of my 2nd cycle) and im doing 1 or 2 joker sets per workout with bodybuilding style accessory exercises. I am: 17 6'4 88kg/194lbs Deadlift: 180kg/405lbs Squat: 140kg/308lbs Bench: 92kg/202lbs x2 OHP: 60kg/135lbs I play rugby and just aim to get strong as fuark, put on...
Experiment eventheodds1 28 8 yearseventheodds1 (5644): @eknight Believe it or not but my legs can take some serious beating. They are indeed my strong suite however arms will indeed be challenging but I am willing to test this out. Ek you are still awesome @knifehands: push movements shoulder on push day and pull movements like rear delts on pull day.
Tracking the BULK!!! dzand001 Jump to first page44Jump to last page 8 yearsjja0016 (829): wow, you seem very happy for being on a deployment. you are a special person sir scale in chow hall on deployment? now thats some dedication. even without the scale just make sure you eat EVERYTHING!! who cares about getting fat. + you need the energy man.. dont cut on deployment! youll cut one day the right way and be MASSSSSSSIVE! your bench and dead went down?
Getting PHAT V-Log ryan_929 2 8 yearsGougher (208): Them video is private dude! Can't watch it ;)
LETS GAIN! training log with flx! fLx_ Jump to first page42Jump to last page 8 yearsfLx_ (865): Squat : 60x5 75x5 85x5 100x5 118x5 bench: 40x5 50x5 63x5 75x5 85x5 row 35x5 45x5 55x5 65x5 75x5 4x15 situps with 10kg 2x15 hypers with 15 kg been busy im moving into town in 1 week, so ive ofc trained but not updated my log, so much to think about now. im gonna live 50m from my school for the upcoming 2 years. so happy! this feels like a very good progression scheme, 2.5 % per week in the big lifts last weeks weights felt easy and i could...
Support Me Please natecruz 1 8 yearsnatecruz (1): Hey everyone, trying to get my name out there and support for my journey to ifbb pro the up coming year. Followers and advice givers are most welcome. check out all my social media. Currently 27 days out from Muscle&Fitness competition in Vegas. WEBSITE: Twitter: natecruz_7 Instagram natecruz_7 FB:
Grovinne's Log Grovinne Jump to first page80Jump to last page 8 yearsGrovinne (544): P.s. Finally at college. Freshman. Move in was today. It's awesome!
Click ur heels n u'll get SWOLE(Kansas LOG) Kansas___Boyyyyy 8 8 yearscoolguy1993 (13237): happy to see you and your gifs back! In 4 gainz
NorIda is no longer a PhatPhuk NorIda Jump to first page500Jump to last page 8 yearsSRorhrbac0808 (47098): pee pee
fall 2013 log asiantank 1 8 yearsasiantank (34): new log for new semester week 1 day 1 dumbbell bench press 85lb 3x4 weighted pullups 25lb 2x6 bent over barbell row 105lb 3x5 barbell curl 75lb 3x6 dumbbell skullcrushers 35lb 3x8 weighted crunches 25lb 1x7, 20lb 2x7 seated leg tucks 4x10
Coolguy's return of the bulk log (+ llamas) coolguy1993 Jump to first page500Jump to last page 8 yearsNorIda (46958): Oh, and your log is full. Better start a new one!
leanr0x - The Incredible Training Log leanr0x Jump to first page87Jump to last page 8 yearsleanr0x (4183): @Flo1307 i am still not gaining fat^^ i am eating low calories and once or twice a week hypercaloric couldnt resist to skip another leg day only because of a injury on my right quad 23.08.2013 Squat-Day Squat 80 kg x8 72 kg x8 65 kg x8 Front Squat 60 kg 2x8 1x5 Leg Extension 90 kg x8 Seated Calf Raise 73 kg xX + stretch to the actual plan thought i gonna give a low volume plan with RTP a try like martin berkhan promotes
Progress Log RupertHaff 11 8 yearsbrian12 (9495): This! I run legs/push/pull/. I do 3 days on, 1 day off, 2 days on, 1 day off, repeat. If you can recover and progress using 3 on, 1 off then go for it! But no rest days = much less gains and progression;)
PHAT log (summer dedication for fall glory) asiantank Jump to first page79Jump to last page 8 yearsasiantank (34): week 11 day 6 speed dumbbell press 55lb 6x3 incline dumbbell bench 55lb 3x8 hammer strength 90lb 3x15 machine flys 35lb 2x16 barbell curl 45lb 3x10 dumbbell concentration curl 20lb 1x11, 1x10 (need to do 17.5lb , 5lb increase too much) incline dumbbell curl 15lb 3x15 dumbbell skullcrushers 25lb 3x11 tricep pushdown 40lb 3x14 dumbbell kickbacks 4lb 2x15 seated leg tucks 4x10
Lift it!! F L 4 T LOG!!! FL4T 9 8 yearsfLx_ (865): Ive just started reading about 5-3-1, and got info on it. But ive also read its a slow program to progress on, and the 5-3-1 is great when ur progress is stalling on a more straightforward program, and if ur diet is in check, that should be when ur getting closer to your genetic limit IMO- u can still progress on a straight forward program for squat bench dl row and ohp get ur diet in check, and listen to ur body: deloads SHOULD be...
Ocean is Making Ripples -Cut Log with RJ oceanair Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): Finish this! Wooooo
Time to get juicy Log sickrykes Jump to first page284Jump to last page 8 yearseknight (58109): No, the other thread. -3X
Natural Pro RJ Perkins "Wherever I May Go" Mr_Aestheticz Jump to first page287Jump to last page 8 yearsScotian (9922): Happy birthday rj!
the1- offseason log to NS provincials 2014 the1 Jump to first page500Jump to last page 8 yearsHighdeas (1635): Us
Phat training log (all advise welcomed) simply_michael Jump to first page79Jump to last page 8 yearssimply_michael (424): update.. well I took out of sling just cause I wanted to test it hours after it slightly popped out and I did 10 sissy push ups (with knee's ) and held up and then I went and did 10 regular push ups fine . now its tight cause I am sure trama but still wasn't bad at all . maybe this is just a hick up thoughts PRO's? guess the surgery help it not be major and just catch it so I can replace it .. anyways thoughts ... next steps?
Cutting Log Ghandi 12 8 yearsGhandi (13): Not made the gym all weekend and been drinking since Friday. Absolutely ruined today, and yesterday I had two morning rolls all day which hasn't helped at all. Will spend today recovering and get back to it tomorrow. This is what happens when your Scottish!
Training issues BlondeSnake 4 8 yearsmikew (11494): This is okay for supplemental/complimentary lifts but not for compounds. Keep reps on your compounds low. Look at the 5/3/1 program which keeps rep range low but still adds in some variety from week to week. Your split has Squats and DLs on the same day. This makes it difficult to put up great lifts in both exercises. I would do Military Presses and Squats on the same day and give DLs their own day. For your grip on DLs - use straps when...
dempsey's log dempsey Jump to first page41Jump to last page 8 yearsfLx_ (865): in for this log :) u got any pics of ur build?
Ozzys log Ozzy123 11 8 yearsFiremanSi (42408): Anytime dude.
macros KingLeonidasXIV 5 8 yearsFiremanSi (42408): @KingLeonidasXIV Nah bro happens to me all the time... look to hit +/-5g either side of ur target and hit ur calorice goal and u'll be fine. Works for me.
New member Ozzy123 10 8 yearsdempsey (268): welcome! and congrats on the fat loss. keep working hard!
My log - Crossfit, Strength, Anything AustralianOak Jump to first page42Jump to last page 8 yearsAustralianOak (1504): Did some strength today: After a very long dynamic warm up wih lots of mobility cause it is freezing: (Excluding warm up sets) Chins: BW x 6 reps x 3 Bench: 80kg x 5 x 3 Deads: 140kg x 5 Hang cleans: 55kg x 5 x 3 Then I did some tris and calves wanted to do some more machine stuff cause this gym is huge compared to my other but I didn't. I am gonna change it up, I am going to do a strength routine and only use crossfit for the Cardio/hit...
TyJaws Training, Nutrition & Competition Log Tyjaws Jump to first page43Jump to last page 8 yearsFiremanSi (42408): Yeah heard about that in supple leopard... i honestly think it feels more comfortable aswell with toes out.. allows for better path for hip involvement.
Competition-GTFIH Zyzzst Jump to first page92Jump to last page 8 years_RudeCrew (15100): @Pearce_Bolton thanks homie!
myfitnesspal? KingLeonidasXIV 14 8 yearsTyjaws (211): also use the barcode reader saves times takes about 3 seconds
Swole HAM log! SwoleMutant 9 8 yearsSwoleMutant (247):
Log: It just got serieus JDominiqueS Jump to first page54Jump to last page 8 yearsJDominiqueS (190): @AarronStenner currently I'm not running a specific program. as i said in your log i was planning to start 5/3/1 untill a friend told me that something like starting strength would be a better choice because I'm still fresh with powerlifting. the only thing holding me back tough is the pain in my lower back wich I tought was gone but came back this morning. very freaking frustrating
cut progress? KingLeonidasXIV 6 8 yearsKingLeonidasXIV (10): yeah cause my maintenance is 2800 calories, so i ate at maintenance for 2 weeks before i dropped my calories to 2300 (-500 deficit standard). so yeah! but thats good to know! are you doing any cardio? doing flexible dieting?
No longer a LURKER - Cutting Log kredson Jump to first page35Jump to last page 8 yearskredson (304): UPDATE TIME! Push Day: Bench 3x8-215 Overhead Press 3x8-125 (will probably go up to 135 on Monday) Supps: Arnold Press - 3x8-50 Incline Tricep DB Push - 3x8-55 Smith Behind Neck Press - 3x8-50+bar (I have no clue what the bar weighs) 10 min HIIT My shoulders are toasted! I generally only try to weigh myself once a week, on Wednesday's. But, I went about 30g higher on carb intake yesterday due to some unforseen snacking!...
1st Natural body building comp chriselkins Jump to first page226Jump to last page 8 yearspandasashi (3859): congratz! you and the guy next to you both looked great. you were more shredded and had better posing and color so its easy to see why you won, you did great! what was the third guy even doing there? he looked out of place, guy his height should be at a higher weight class
My log to self improvement tamere01 Jump to first page500Jump to last page 8 yearsAarronStenner (10990): answer me in your new thread!
龙争虎斗 Wendler 五三一(5-3-1) BaiTu Jump to first page43Jump to last page 8 yearsBaiTu (3096): This log isn't very interesting to me and it's my log. Next week is a deload week and then the week after that I'm on vacation. I'm going to keep doing my workouts and logging them in my notebook, but for a lot of reasons, I'm just going to stop updating it here. I've just been busy lately.
Checking in skel1977 3 8 yearsskel1977 (109): Sticking to my hypertrophy routine until i cant add any more weight to the bar. Taking centrum. Im on a carnivore diet now. Doing my best to hit 220g protein per day.
coffee KingLeonidasXIV 12 8 yearskredson (304): Coffee+Activity (Esp Cardio)=Me having a pooplosion within 30 minutes of consumption. Happens every.damn.time.
Cardio KingLeonidasXIV 8 8 yearsFiremanSi (42408): I didnt do cardio for the first 4-5 weeks... plateaud... dropped cals a bit... no loss after 2nd week. In came cardio... WHY... cause i wanna eat 3000cals per day and still loose weight. If u dont want to do cardio no problem.. keep lowering cals. If ur cutting for a long time... ur cals will eventually get low enough u are finding urself hungry more and more often.... up the cals in comes CARDIO.
Finished cut, need help on workout ReiNN 4 8 yearsbrian12 (9495): @ReiNN Personally I like to train biceps on Lower day at the end - creates a more even split between upper and lower IMO. Something to consider ;)
Ecto Bulking Shredded 18 8 yearsHewy007 (2980): Ecto news team assemble!! I'm in
Bunter225 L/P/P Log bunter225 Jump to first page42Jump to last page 8 yearsbunter225 (829): THURSDAY - PULL A Deads - 180x1, 200x2/2/1, 180x4 Pulldowns - 70x8/8/8 W/G Row - 80x10, 90x8/8, 85x8 DBRow - 40x10/10/10 DB Curls - 14x10, 18x8/8/8/8 Facepulls 45x10, 50x10/10 Cals - 2901 Going on holiday next week for a week CANT WAIT for a break from training, was meant to deload like 2 weeks ago but decided holiday would be my break, may deload my sessions after holiday aswell.
First Competition Stack87 15 8 yearsthe1 (33861): no one does anything for free lol.. good luck
cutting cycle rambodunn 16 8 yearseknight (58109): @4real he's cheating himself. There's a reason that these things are actually illegal in many countries. End of story. -3X
Few months at the gym Voronove 16 8 yearsSwift (1411): Do you spin wheels?
Cutting Log Ghandi 5 8 yearscactuzx (52): Maxcro's look awfully low for your height and BW. What's your metabolism like?
New member intro+log Kphan18 21 8 yearsKphan18 (61): Back on IIFYM with high carbs Wrist is doing a lot better Got a bad cold and sore throat aftee getting absolutely trashed at a frinds 18th on saturday Hres wqat i ate 2day :)
Progression schemes Tritons 5 8 yearsFiremanSi (42408): Using TUT i arrange my reps and tempo so my last last a minimum of 40seconds !! Hypertrophy occurs when sets last 40-70seconds. i.e. Reps: 8 Tempo: 4-0-1 Reps: 10 Tempo: 3-0-1
PHAT log Jezza_91 3 8 yearsJezza_91 (1315): Got my deadlifts up 7 kg shoulder press up 2 kg Squats up 120 kg ass to the grass ( have a bad knee taking my time) Hack squats are new one ive thrown in Going to put together my reason for lifting pictures
Devil's log Devil82 16 8 yearsDevil82 (1240): Todays was squat, overhead press and deadlift. Squats was pretty easy since I only went up to 68kgs Overheadpress is nearly killing me. was so shaky last reps. Maybe I should lower the weights? Deadlift was awesome, felt every rep of the last set. Probably could have added a couple kg more to the bar but that is for next week. Macros today: Over with 7g prot, under with 4g carbs and 8g fats. Is this ok? or should i aim to be more precise?
_RudeCrew's Madcow Log _RudeCrew Jump to first page59Jump to last page 8 years_RudeCrew (15100): @Flo1307 thanks man!
Training Log...I WILL KILL IT this time varunj17 Jump to first page56Jump to last page 8 yearsvarunj17 (498): Day3: HIIT Cardio 5 min warmup 4 sprints 15 sec each with 30-45 sec on rest.. speed: 21km/h and Incline at 6% 4 sprints 15 sec each with 30-45 sec on rest.. speed: 20km/h and Incline at 8% 2 runs jogs for 200 metres at 12km/h incline 4% 5 minute cooldown walk Tabata Intervals: kettlebell swings with 20kg kettlebell.
Cellucor review/minilog Zyzzst 13 8 yearsZyzzst (4486): Yea they are an awesome company, I'm going to submit my stats at the end to mike from cellucor and I bet he will be impressed. And it's all military weigh ins so its legit haha
Smolov Squat/Brad Gillingham Bench Routine WinnersNeverQuit 19 8 yearscoolguy1993 (13237): I've said this before but you're hella strong!
Fitness mentality and motivation explained! fLx_ 1 8 yearsfLx_ (865): hello! as i write this, ima little bit in shock over myself, im a little bit in shock about everything ive done the past year. ive fucking set a goal and achived it , and its THE BEST FUCKING FEELING U CAN HAVE!!!! 20th june was the fucking d-day, i decided that the 20th june was the day i could watch my self in the mirror and say, im a winner, ive won over myself! thats the feeling i DONT have, ive NOT WON YET, ive scored the first goal in...
Changing Routine Jsn3004 3 8 yearsBaiTu (3096): Yes, if it isn't broke don't fix it. I don't understand the desire to change routines three or four times a year. Or more frequently.
The Beech is Back: Chicks Keep Logging freakgeek2 Jump to first page88Jump to last page 8 yearscoolguy1993 (13237): yay @freakgeek2 is back and can pull up! You da boss!
Cutting Help KingLeonidasXIV 7 8 yearsFiremanSi (42408): I'm cutting and gettin slightly stronger. I think ur prob maybe cutting too much carbs from ur diet. What are ur macros ?
Betas Gonna Beta, Alphas Gonna Alpha (log) SRorhrbac0808 Jump to first page94Jump to last page 8 yearsElminister (3412): Damn! Rohr, when did you become so big!
Phat changing exercises jaydiddy85 3 8 yearsjaydiddy85 (382): Okay I was asking because I am getting PHAT going up on most lifts still but just wanted an ideal range of when to do this. Thanks @eknight
PHAT jaydiddy85 21 8 yearsjaydiddy85 (382): I have been doing the workout in 5 days instead of 6. Then taking two days off. It has been working for me despite back is a little sore starting day 3.
workout programs KingLeonidasXIV 4 8 yearsAverageJoe (4510): upper lower or push pull nothing else
Workout Intensity KingLeonidasXIV 5 8 yearstamere01 (7126): Up the weight Lower rest time slower tempo on your lifts
3X eknight Jump to first page448Jump to last page 8 yearsDukenhiemer (23939): Got ya! I guess I just think of power movements for triceps as floor press, banded hammer press and the like! Thanks for the reply!
Time to get srs. Time to bulk(log) Hamer93 Jump to first page164Jump to last page 8 yearscoolguy1993 (13237): It is, your doing a really impressive thing and you should be proud of the gains your making. Your defying genetics and saying "fuck you nature I want to be fucking huge!" I think you'll go far. Also your shoulders are scary strong, I use like 16kg dbs at best haha
WinnersNeverQuit is cutting WinnersNeverQuit Jump to first page74Jump to last page 8 yearsWinnersNeverQuit (10311): Really want to get started on my new routine now, but have to wait til Monday... Bloody annoying, my new diets going well so far, enjoying being able to eat more so I feel a little more full now; feel a litte but more energetic as well after cutting a lot of sugary foods etc out of my diet as well. On another note just got a second job as a lifeguard nowand I'm also only 2-3 weeks away from finishing my gym instructors course, and have nearly...
Team Johon6-RJ Perkins- road to 10% :P johon6 Jump to first page132Jump to last page 8 yearssimongower (181): Just a small update, I don't know him personally or anything but I'm friends with him on MyFitnessPal. Looks like he is still sticking to a good diet so he may come back some day....
IF 16/8 Leangains Log - going BIG leanr0x Jump to first page49Jump to last page 8 yearsleanr0x (4183): damn i am doing no IF anymore...not able to combine it with bulking! going to use it to cut after bulking nice upper body today: pull ups bodyweight x7 x4 chin ups bodyweight x6 x6 bent over rows reverse grip 50 kg x10 x10 bench press 55 kg x10 x10 incline db flys 2x14 kg x10 x5 db shoulder press 2x12 kg x10 x10 x6 l-flys 4 kg x10 x10 skull crusher 23 kg x10 x10 barbell curls 30 kg x10 x6
My log, road to getting an awesome body! James 3 8 yearsJames (55): Does anyone have some ideas on what i could improve on :)?
The log you all want to be in on... zacharyc 19 8 yearsTyrannosaurusFlex (2641): Welcome Macklemore!:D "Shredheads will be like 'Aww, he got the abs tho'" Mad rapping skills up in here Not srs
Dirk is broken. (2) Dirkenhiemer Jump to first page254Jump to last page 8 yearsDirkenhiemer (12157): Realized today I haven't updated this in a week or so. Been quite busy the last several days. Ha dwats bachelor party Saturday which was a blast! Monday I started working again. After a little over 2 years in the flooring department they switched me to hardware which is a huge department! Lots to learn but they made me in charge of the whole upper level of the store where a lot of freight is stores. All I've done for the last couple days is to...
MKS- its about time.. misskelseysmith 4 8 yearsWinnersNeverQuit (10311): Good to have you back! O'm sure the1 postedtgis but i can't remember, how did you place?
My personal fitness log/journey... Thedude67 Jump to first page88Jump to last page 8 yearsScotian (9922): Put in work son! Don't want to have saggy tits in your bikini bro
Getting Serious Log BRANDON_12 Jump to first page80Jump to last page 8 yearsBRANDON_12 (1528): Back from the trip and I must say it was a great time! Caught about a 5 foot shark off the pier at the condo we stayed at and that was awesome! I think I looked good but I wasn't where I wanted to be I think 165 would have been perfect but you learn from trial and error, next cut needs to be better. Now, for me I will start my bulk log tomorrow. Hope alot of people follow it!!
Excel Spreadsheets Swift 3 8 yearsSwift (1411): @eventheodds1 Yea, thanks. I know how helpful spreadsheets are to track progress and just assumed a lot of people would have their own and would be using them for all sorts so thought it would be a good idea to post em up.
Dedicated Strength and Size routine.NEWUSER KeithCray 20 8 yearseknight (58109): @KeithCray or take the advice of people with more knowledge and experience as a good thing used to help you. -3X
My Shoulder and Bicep Workout This Week Prometheus 10 8 yearsPrometheus (829): Thanks a lot, trying to keep this profile up to date I definitely plan to Sunday - Chest and Tris Monday - Shoulders and Bis Tuesday - Rest - but for the next couple weeks this will be abs and hyper back extensions, hurt my lower back addressing the issue Wednesday - Max Chest (Westside) Quads and Calves Thursday - Arms Friday - Back and Hams with Calves Saturday - Rest I will continue powerlifting, but bodybuilding is also a goal of...
I'm a be bigger than the Incredible Hulk log coolguy1993 Jump to first page344Jump to last page 8 yearscoolguy1993 (13237): @stinkydiver36 what are you weighing now?
**Alex Muller Log** alexmuller Jump to first page71Jump to last page 8 yearsalexmuller (5452): Pull day baby!! Slept on my arm all night so my shoulder is stiff as hell today, going to have to thoroughly warm up. Heres my motivation song for the day, makes me feel like a superhero!
Cardinal's Log cardinal Jump to first page75Jump to last page 8 yearscardinal (6175): Really cut my kcals again this week. Time for a big weigh in tomorrow. Hoping those scales will put me near 158 lbs. After that I'm questioning how much lighter I can get. Also got a 170kg x 6 squat on Wednesday. At 160 lbs. Less than a month now and I also get my life back from work. Just need to maintain this warrior monk like focus. Wake, eat, lift, study, meal prep, sleep, repeat. All there is right now.
Cutting log ilifthard Jump to first page151Jump to last page 8 yearseknight (58109): What is this "cutting" you speak of? -3X
Dave Shredds Log! Applied Nutriceuticals david12345676 Jump to first page97Jump to last page 8 yearsEvisu79 (202): No worries bro. Some string of events you can't control. The best you can do is heal up and kill it once you recovered.
Back After a Loonnggg Break! varunj17 14 8 yearsvarunj17 (498): i can go 4 days a week at tops..partner gets grumpy these days if i do
My Prep to the Pro Leagues CaseyRice33 23 8 yearsCaseyRice33 (145): squats: 135-5,5,5 155-5,5 185-5 225-5 235-5 245-5 250*5 225-5,5 ham extensions bw-4x20 35lb-15,15,15 25lb-20 strip bw-17 lying leg out hip thrusts 4x15/side tendon behind left knee has been aggrivating me. no sumo deads today decided to do more hypertrophy based work for.hams on my strength leg day.
Cutting with RJ Perkins _RudeCrew Jump to first page40Jump to last page 8 yearsoceanair (18020): Good job!
The "old man" is starting a log Wbauman Jump to first page166Jump to last page 8 yearsMethod (379): Looking good, you're almost there! Suck it up and keep at it till end of summer. I'd at least cut for another couple of months, maintain though summer then lean bulk. You can do it.
4Reals cutting LOG 4real Jump to first page123Jump to last page 8 yearsFiremanSi (42408): Haha.. looking forward to it man !!
GVT log Dan_Hollyoak93 25 8 yearsDan_Hollyoak93 (28): Haha yes!
Slow Progress is Progress!! *L/P/P* Swift 11 8 yearsSwift (1411): ok, so today is Strength Push B day Flat DB Press upped my DB's to 26kg's ea and got all 4 sets of 6 and felt pretty good about them, and got them pretty easily so ill definatly be upping that. Over Head Press: was going for 3 sets of 6-8 reps Last strength Push B day i got 8,8,5 at 35kgs but this week, i'd recently improved my form where the weight would come down to my chest travelling in a path outside my centre of gravity where as now i'd...
Still Bulking, Hitting NonStop PRs, and VIDS SRorhrbac0808 Jump to first page500Jump to last page 8 yearsNorIda (46958): FULL BIATCH WOOOOOOO INB4THENEWTHREAD
Cardinal’s progress thread cardinal 2 8 yearsDukenhiemer (23939): Crazy lean dude! Looking good!
Bunter225 - The Rebuild bunter225 3 8 yearsbunter225 (829): Of course I watch yours, your the wheels man!
Just under 5 weeks out from my first show WhoDat88 20 8 yearsWhoDat88 (136): @danimal_88 yeah I guess it was more of a goal to get to lightweight really. Not too many lightweights cut from 217. I didn't think it was possible and thought I'd come in the low end of heavyweight ((2 classes in novice)) but I'm gonna come in the top of lightweight. Either way I feel good.
road to riteousness (bulk log) Mikhail 10 8 yearsMikhail (517): Thanks all, did back yesterday. Great day to be honest. Started off with rack pulls @ 365 and ended my routine with row downs. For those not familiar with the row down its essentially a cheating way to do a pull down with a close grip. Have been doing row downs now for a few months and what I really love about them is the range I get and amount of weight I can load. Get a great contraction in my lats/rhoms. @mikew I know what you mean about...
CHEECK It OUT BRAHs! 12 week Transformation Hektz 12 8 yearsHektz (25): Hmmm maybe i should keep this as my log? hmm?
greay to GREAY Training Log greay 8 8 yearsgreay (1): My exams are coming up and I really need to concentrate on studying, so I'm going to throw in some runs and body weight exercises to maintain my fitness and hopefully my strength and overall mass.
Click ur heels n u'll get swole (kansas log) Kansas___Boyyyyy 30 8 yearsKansas___Boyyyyy (3361): Yessir I have a meme ima upload just for you randomly
Shannowman's phat log shannowman Jump to first page372Jump to last page 8 yearsshannowman (6367): Last phat workout done! Thanks to those who followed the log. Not sure I'll make a 5/3/1 log as the forum seems to have enough right now. Just having a BBQ in a brief bit of English sun.
Cutting with RJ perkins cassious 13 8 yearscassious (2926): I changed my power day a little after reading the rippetoe article. I took out isolations and just left in my big compounds Thursday 18 april 2013 Lower power Squat 1 x 6 (94kg), 1 x 6 (96kg), 1 x 3 (115kg), 1 x 2 (117kg), 1 x 2 (120kg) Sumo deadlift 1 x 6 (115kg), 1 x 3 (125kg), 1 x 2 (130kg), 1 x 1 (135kg) Standing calf raise 1 x 10 (184kg), 1 x 10 (190), 1 x 6 (204kg), 1 x 3 (220kg) Seated calf raise 1 x 15 (85kg), 1 x 12...
2 days out/ log of madness - bulk to 225lbs the1 Jump to first page144Jump to last page 8 yearsthe1 (33861): thanks bro :) JUST ORDERED MY SUPPLEMENT STACK WWOOOO, here in 2 days :) 5LBs of Isoflex PB Choco Creatine Monohydrate Aminocore BCAAs BCAA pills Cygenix Multivitamins ( got them cheap ) PES Enhanced Pre-Workout R-aLa ANIMAL PM D-Asparic Acid (DAA) also will be taking Digestive enzymes, Omega 3s and possibly extra Leucine. --- maybe some Glutamine for EK :) but I will only take it when I am doing Incline...
WinnersNeverQuit progress log WinnersNeverQuit Jump to first page196Jump to last page 8 yearsWinnersNeverQuit (10311): Only on sundays ;)haha
GPF Road Recovery GPF Jump to first page78Jump to last page 8 yearsGPF (16): Day 56 Rest (taking is easy)
New to forums and PHAT Log Freelong 6 8 yearsFreelong (10): So today was Hyper back and power+hyper shoulder work. Workout looked like this: Pullups: BWx12 bw+5x10 bw+10x10 bw+10x8 HS low rows: 140x12 150x12 160x9 160x8 Cable rows: 75x15 75x13 75x12 Seated BB press: 50x5 60x5 70x5 77.5x4 85x3 Cable laterals: 12x15 15x12 15x10 DB shrugs: 50x10 55x10 60x8 Anyone got some tips on increasing overall pressing strength? Lagging a bit on that department right now.
Rebuilding Myself: log djbyrne Jump to first page32Jump to last page 8 yearscoolguy1993 (13237): Glad your getting more organised,happy and enjoying it now! Keep working hard and don't feel down when things seem shit!
GVT (10 sets of 10)??? Dan_Hollyoak93 3 8 yearsDan_Hollyoak93 (28): Awesome :P how was your end result? Also did you do the phase 1 and 2?
Elminister's bulking log (PHAT) Elminister 21 8 yearsElminister (3412): Today was leg day. Last couple of weeks I've been working on ATG squats or at least going below parallel. It's hard for me to tell, as there are NO MIRRORS NEARBY. People tell me I'm going really low, but I can't be 100% sure. I'll have to make a video next week to see just how low my squats are. 1. Squats 10 x 90 lbs, 10 x 154 lbs, 10 x 176 lbs, 9 x 200 lbs, 6 x 220 lbs 2. Squat press machine 10 x 330 lbs, 10 x 350 lbs, 6 x 370 lbs 3....
Cutting log Enzaaani 2 8 yearsNoLimitz (106): ??? Wheres updates
New and logging. 5cmy 2 8 yearsDamon1962 (529): You could add 25-50 a day to your maintenance for a total of 175-350 a week. PHAT is great, the volume is high so you'll have to be dedicated and disciplined. Regarding injuries, your goal seems to be good health and appearance as well as added strength. If you go all out in performance mode you may be stalled with further injuries, so you may want to proceed on a path of slow progression. Oh, and BTW, welcome and congrats on your newfound...
Kait's PHAT Log. kaitjens Jump to first page149Jump to last page 8 yearsIrishGymSheep (10554): @Scotian and Knifehands they are Bulgarian Split squats. They get even more intense if you elevate your front leg on a small box or something.
Cut Time, embarrassingly bad bulk Rand Jump to first page75Jump to last page 8 yearsRand (4291): Just types out a big update the. Erased it... So here's the cliffs. 8 week mark I am ate 221 down 12 pounds. Iifym is way better then clean eating I don't even feel like I am on a diet. Ie I just ate 3/4 of a large meat lovers pizza! Cutting is a slow process and I need to be more patient with it and remember I am on track with my goal.
9 wks out/ contest prep journal & motivation the1 Jump to first page500Jump to last page 8 yearsNorIda (46958): LAST!
Jezzas Shred-log Jezza_91 7 8 yearsJezza_91 (1315): wtf
LOL Video Log #1 (Dumbbell Deadlift Footage) G3NGHIS 15 8 yearsG3NGHIS (8532): @HughJasshole They are pretty cool. Both are printed on canvas and have a really cool feel to them. Jackthreads has been selling them every now and then. He is one of my favorite figures. Really cool guy and story. @Dukey @Nordia @ScottIan I did some practice today with the proper form no weight, feels weird but I think I may be able to get it right now. I will continue working on my flexibility and balance in that area PLZ!
New dude running GVT HughJashole 8 8 yearsajones46 (11701): And I'm assuming no squats because of your back?
bench press progression Dan_Hollyoak93 16 8 yearsDan_Hollyoak93 (28): Last workout was 10x3 on 110kg/242lbs Followed by rows and curls.. Throughout my deload, im going to keep the routine as it is.. But just half the weight. Still going heavy on lower body days
KRIZTUFF goes PHAT - Log KRIZTUFF Jump to first page60Jump to last page 8 yearsKRIZTUFF (430): @Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic,...
Απομνημόνευμα Lacedaemon Jump to first page138Jump to last page 8 yearsjohon6 (1393): Can't tell ya how easy it is with an APP for ya phone dude ! It does make it easier !!
Pig's Training Log Piggles 3 8 yearsoceanair (18020): that's a tall ass pig! ..but you look shorter in your avi?
Log Time Jezza_91 6 8 yearsDukenhiemer (23939): Get it dude!!
Trial #2 - Chicks on a Log freakgeek Jump to first page42Jump to last page 8 yearsElminister (3412): Impressive lifts on squats and chest. You'll reach your goals in no time.
Newbie of Newbies leeroyn 7 8 yearsleeroyn (10): Great advice, guys. I've narrowed it down to 2 gyms I'm currently looking at. I've gone for a basic set up. Ones with a lot of free weights and machines and they both have 24hrs a day, 7 days a week access which is essential. My diet is pretty much how you said, and around 4 days a week are the days I stock up majorly healthy. As well as cutting out food after around 9pm and late night when I finish work. Just put my bike in the shop and I'm...
PHD 4 X_Ross 10 8 yearsSwayz87 (9039): ^ This Motha fuckin This
SWEcut Jackiechan 3 8 yearsDukenhiemer (23939): Agreed! OP provides, looking good man!
P.H.A.T Lower Body Power Day Question!! Eldemire1 6 8 yearsEldemire1 (1): @sriram Thanks, can't let people decide your route in life. Its actually much harder than it looks trust me lol. But honestly i can't answer that question because i have never done either squat beside front and back. So maybe somebody can answer that for you. I'm doing front because it helps with Stunting/etc. Also i hate hack squat as i said it hurts my knees and i feel like i'm getting nothing out of the movement.
**Alex Muller Log** alexmuller Jump to first page61Jump to last page 8 yearsFiremanSi (42408): CANT WAIT for this video logs and KILLER workouts.. Stupid SS has been fooked last couple of days.. was mad to comment on this. Set the pace my man.
new member Dan_Hollyoak93 Jump to first page32Jump to last page 8 yearsDan_Hollyoak93 (28): Awesome see you there
Newb > Fat > Cutting > Advise > Progress Log booeychops 14 8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. ...
Millennium1's cutting thread Millennium1 Jump to first page153Jump to last page 8 yearsWbauman (952): I've really enjoyed this log. Was speaking to a buddy this am at the gym about how slow a process this is. Good luck and have a good time.
Road to 8% Bodyfat with Kahlil - Motivate. Kahlilfitness Jump to first page35Jump to last page 8 yearsDirkenhiemer (12157): Great progress man! Keep it up!
johon6's progress thread n diet johon6 Jump to first page41Jump to last page 8 yearsjohon6 (1393): Proper proud ! felt good yesterday, chest n biceps day smith machine press 1 x 20 x 40kg 1 x 10 x 60kg 1 x 10 x 70kg 1 x 10 x 80kg incline machine press 2 x 10 x 35kg 1 x 6 x 45kg + 2 x 40kg 1 x 10 x 40kg cable crossovers ( from the bottom ) 2 x 10 x 35kg 1 x 10 x 40kg 1 x 10 x 45kg from the top 1 x 10 x 45kg 1 x 10 x 50kg 1 x 10 x 55kg 1 x 10 x 60kg dumbell curls 2 x 10 x 12.5kg 1 x 10 x 15kg barbell curls 3 x 8 x 25kg preacher bar...
My second experiment (semi-short log) Cannonball 9 8 yearsCannonball (6283): Experiment failed, because I went back to bench every 3 days. E4D sucks.
Transformation. I hope that i can help you. saylee 7 8 yearsrhondagraymond (7): this is some hard work man! inspiring!
The road to Olympus! Log time MrB Jump to first page48Jump to last page 8 yearsMrB (57): Did legs and shoulders yesterday: Squats: 3x8 60kg, 5x80, 5x 100 Shoulderpress: 3x5 50kg, 3x5 40 kg Leg extensions: 10x40kg, 10x50kg, 10x60kg, 10x70kg Leg curls: 4x10 40 kg Calf raises to fail, legpress to fail
PICS OF THE CHICKEN (progress photos) kickinchicken Jump to first page37Jump to last page 8 yearsElminister (3412): Nice stash of toilet paper. Nothing scares me more than running out of toilet paper in the wrong moment.
AverageJoe is going on a bulk! LOG AverageJoe Jump to first page161Jump to last page 8 yearsAverageJoe (4510): 190.2!!! But it seems I'm stuck there... I'm going to carb up on saturday, before doing my 5/3/1 bench press (currently at week 2 of month 3, 3 reps +) I had a hard time going for the five reps last week, i stopped at 4, that got me so maaad. But my shoulder was hurting a lot and i had no energy that day. My military press has exploded. Last month I did 3x145, i did 5x150 yesterday wouhouuu Deadlifts and squats are increasing steadily. FUCK...
My latest experiment (short log) Cannonball 22 8 yearsCannonball (6283): Me and some bro's, so yeah its brosciene. We are some clever bro's tho
Maarten - LOG Maarten Jump to first page147Jump to last page 8 yearsMaarten (4299): Log is going back online! Bodybuilding hasn't been out of my life. Only Internet has been, sorry guys!
JLC is all in on PHAT! JLC 4 8 yearsJLC (36): Soooo.. Now its time for some updates! I've done both the powerdays and I'm in for the rest today. Did a lot af heavy lifting on the power days. Bench 100 x 5,4,4 Deadlift 105 x 5,5,5 Squat 102,5 x 5,5,5 And more to come. I'm really feeling the strenth exploding right now, and I'll continue with this program as long as possible until I hit a platue! I'm also doing the rumanian deadlift instead of regular.
Ninjas Journey To get P.H.A.T! (Pics/Videos) TaoNinja 6 8 yearsTaoNinja (4): Did leg day yesterday, Felt pretty good, Feel like I been hit by a truck today, But its all good :D...Looking forward to my rest day, Can anyone suggest any good supplements to take that MAY help with recovery? Im eating a TON of food, Just wonder if there is anything that can speed up when i recover? BCAAs? but i have them in my Protein shake I have after workout so im not sure that will help? Anyway here is what I did, LOWER BODY...
Dropping the PHAT _RudeCrew Jump to first page36Jump to last page 8 years_RudeCrew (15100): Yes definitely a good one
AarronStenner Log AarronStenner Jump to first page44Jump to last page 8 yearsAarronStenner (10990): Lower Body Power & Upper Body Hypertrophy Moved my deadlift power to upper body hyper day because I had to be quick when I done lower power Lower Power Squats 75% of 1RM- 6x3 Good Morings 3x3 Hack Squats 3x3 Leg Extention 3x6 Seated Hamstring Curls 3x6 Upper Hyper All exercises apart from deadlift where done with explosive concentric and a controlled excentric with a pause. Bench Press 3x8 Deadlift 75% of 1RM 3x3- was supposed to be 6x3...
Loggin' the Gains. Trharrison 12 8 yearsTrharrison (172): alright missed out on yesterdays log due to being incredibly bust at work. so today will be a double log. Back And Shoulders Hypertropy Bent Over Rows 6x3 135,135,135lbs Weighted Pullups (wide-grip) 3x8 25,25,25lb Seated Cable Row 3x12 100,100,100lbs Dumbbell Shrugs 2x12 90,90lbs Close-Grip Pulldowns 2x15 100,100lbs Seated Db Press 3x12 65,65,70lbs Upright Rows 2x15 ...
NorIda is a Phatty (3) NorIda Jump to first page500Jump to last page 8 yearsNorIda (46958): Dearest Derek. I hate you. But Log Number Thr33 is in the books. Post if you want me to continue.... Wait a minute,... no posts, Looks like I won't do another log! Or will I!? Hmmm..
18 years old/125kg SQUAT/320 kg LEG PRESS PaBloS94 7 8 yearscardinal (6175): Keep an eye out for your lower back arch. If you look at your squat your lower back and pelvis curl under as you reach the bottom of the lift. It means you're essentially compressing the spine. This will lead to injury so it's best to correct it now. Focus on sitting back into the squat and breaking with the hips and knees simultaneously. If needed, do box squats till form is corrected. Keep at it and you'll be at 200 kg by the time you're 20...
PHAT LOG (ANOTHER LOL) Jezza_91 3 8 yearsJezza_91 (1315): or should i up them?
Log time alexbennett123 17 8 yearsalexbennett123 (349): oh I was blasting Four Year Strong on the ipod today. Gotta love that beardcore!!
Help with a PHAT split... Thedude67 19 8 yearsThedude67 (3088): Okay then, lower hyper or power it is...
On a cut... Method 14 8 yearsMethod (379): Weighed in at 164.5lbs. I really thought i'd be a little more ripped at 164..guess i'ma have to keep going. Arms started at 16.5 and now 15.75.
Lean log! BRANDON_12 8 8 yearsBRANDON_12 (1528): Have to stop working out for a while because of my arm and baseball. My arm gets really tight when wokring out and throwing... hopefully i wont lose any muscle.
my quest to mt olympus log sickrykes 17 8 yearssickrykes (1651): hey guys heres my bulk progress so far i was at 82-83 7-8% now 87-88kg around 10% and a back progress vid from today. last exercise of the day lat pull down.
Dirk Is Getting PHAT and Is The Better Twin Dirkenhiemer Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): OMG.
ilifthard's PHAT LOG ilifthard 13 8 yearsilifthard (3241): AYEEE I'm feeling so proud! I've done 220 lbs x 8 @ Barbell bench Press!
Kathlete's log kathlete 2 8 yearsWbauman (952): Def look leaner to me. Great job. I commend anyone who is dedicated to this lifestyle. It's not easy. If it was everyone would be in shape.
KRIZTUFF goes PHAT - Day 1 Log KRIZTUFF 2 8 yearsMarkovich (595): Love the picture hahaha :D Good luck ! =)
Bulking......... WITH RJ PERKINS ;) SRorhrbac0808 Jump to first page500Jump to last page 8 yearsoceanair (18020): @SRorhrbac0808 lol at the pumpkin! you went HAM on those deadlifts Rorh! :D edit: fuck, now i feel bad that i was the last post haha.
Cassious's HIIT log cassious 3 8 yearscassious (2926): Friday 12 January Battle rope intervals x 18 20 seconds on 30 seconds rest.
Dwatson's Progress Log With RJ and TSG (6) dwatson Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): I just filled this thread! GG
Dans cutting the PHAT log DanB Jump to first page47Jump to last page 8 yearsThedude67 (3088): @DanB I skimmed through your posts and couldn't find your stats? How tall/weight/BF/age? I'm curious to see what kind of improvements your making. Also, good work with this, very inspiring!
AlexMuller Push/Pull/Legs alexmuller Jump to first page293Jump to last page 8 yearsstewie (442): l/p/p seems to work great for you Alex,well done. Did you mention somewhere how many reps to do per set? Looking to start this in January.
Ranson 2.0 journey to the 2013 jr nationals Ranson13 27 8 yearsRanson13 (370): I just like trying different things to see how it works to so that's what I did today since I have limited equipment
Shredded log Shredded 9 8 yearsShredded (58): Hey man! Thanks, yeah i know i should train legs 2x week, but i will do so soon, i'm just thinking atm; Ok, im starting out and i'd like to train for a month more, and then focus more on legs from there. This is because i have two training partners that i train with 4 times a week, and they're also starting out, so we agreed to wait abit with intense leg training hehe. Thanks brah, i still have trouble eating alot, its something i must get...
KalletSc's Push/Pull/Legs & Bulk Log! KalletSc Jump to first page39Jump to last page 8 yearsKalletSc (607): Training, since i am recovering, I am trying to avoid sets with less than 8 reps, still hitting every muscle twice a week, but with less intensity i guess.
WinnersNeverQuit doggcrapp log WinnersNeverQuit Jump to first page61Jump to last page 8 yearsWinnersNeverQuit (10311): Yeah it is a bit boring, I do prefer te doggcrapp style of training as I love lifting heavy ass weights and I only have to do one set
new to the forum and log! nicholascollins 17 8 yearsnicholascollins (103): Hey brahs, haven't been able to post in here for a couple days, been super damn busy!! Pretty much same workouts as last week, just going more intense and pushing some weight! Hitting arms tomorrow, already starting to look and feel bigger!! Picture update probably next week!
AKK log v2 AKK 29 8 yearsAKK (1998): So back at the gym going to be running this routine for three-four weeks while I determine what squatting form I want to do/improve squatting form Chest/tris/front delts/lateral delts + quads back/traps/reardelts/lumbar + hamstrings im eating majority of my calories before I workout on days I workout later in the day. Doing this to see if I can get in more meals.
My log to become a fitness model (hopefully) ssfan12 16 8 yearsssfan12 (82): @igg By stacking do u mean the suppsi take?
Flexin_allday OFFICIAL LOG- NO TURNING BACK Flexin_allday 28 8 yearsdavid12345676 (8566): iv find i wear sweatpants alot now haha. all my damn pants are tight now
Teen Progress Log to Strength/Aesthetics chrisbshredded 16 8 yearschrisbshredded (4): DAY #9 WORKOUT Warm-up: - Built up from bar, the adding weights Strength/Hypertrophy: - 4sets, 10reps of Shoulder press (20,[35,35,32.5,32.5]kg All above 3minute rest between sets - 4sets, 8-10reps of DB Shoulder press [15, 15, 15, 15]kg - 4sets, 12reps of Front lateral raise [7.5, 7.5, 7.5, 10-7.5-5 (dropset)]kg All above 2minute rest between sets - 4sets, 20reps of Lsitups, 1min rest - 2sets max-rep sit-up, 2min rest Cool-down: N/A ...
NorIda is Still Getting Phat (2) NorIda Jump to first page501Jump to last page 8 yearsdwatson (26511): ahahahah got ya!
official mike w. bulking thread mikew 27 8 yearsthe1 (33861): great job bro, 315lb is just around the corner
Yet Another PHAT and BULK Log eventheodds1 Jump to first page114Jump to last page 8 yearseventheodds1 (5644): @nastybeast Yea but I need to remind myself on hypertrophy days I m not a powerlifter lol.
CB's boxing log Cannonball Jump to first page48Jump to last page 8 yearseventheodds1 (5644): ^ yea shins are a bitch!! Especially when u get shin splints..
Log To Be "Simplyshredded"! AarronStenner Jump to first page238Jump to last page 8 yearsAarronStenner (10990): So its been 9 days since ive last updated; on my third week of WSB and its going awesome. Strength gains and apparent every week; im re-testing my maxes on every 4th week so next week is that and im looking forward to seeing what I can do. Diet has been a little slack last couple of days; been hitting my calories and macros but the food hasn't been the healthiest. All due to personal issues which where resolved today thank fudge!. At the end of...
Varunj's PHAT Log varunj17 Jump to first page152Jump to last page 8 yearsvarunj17 (498): no gym for 3-4 weeks people grandfather passed away so going back home to india for the last rites...very sad..was an inspirational man.. be back after that period.. keep up the good work everyone...all the best
Ready Set Log freakgeek Jump to first page42Jump to last page 8 yearsDukenhiemer (23939): Best of luck! Stay safe and come back shredded, we will all be waiting for ya! :)
Gettin Shredded, With RJ PERKINS! SRorhrbac0808 Jump to first page499Jump to last page 8 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting
WillyB's Push/Pull/Legs log willyb7 1 8 yearswillyb7 (247): Long time since I posted in my other log and it got archived so here's my new one. Went on vacation at end of August then when I got back I got sick and had some personal issues going on so my gym time was suffering. Been trying to get my endurance/strength back since beginning of October so starting up a program for about 6 months to see some progress. Going for a lean bulk so I know it will take some time to see some results and I learned to...
Starting a serious cut - goal : 179lbs AverageJoe Jump to first page67Jump to last page 8 yearsMLevin (214): Great work man, very impressive! 10 more lbs of muscle would turn you into a BEAST
Greenies phat Green 4 8 yearsGreen (1): Squats 5 sets of 3-5 reps 108x 4 111x 4 111x 4 111x 4 111x 4 Deadlifts 5 sets of 3-5 reps 108x 3 108x 3 108x 3 108x 3 108x 3 Leg extensions 2 sets of 6-10 reps 7x0 10 70x 10 Stiff legged deadlifts 3 sets of 5-8 reps 81x 4 81x 5 81x 4 Lying leg curls 2 sets of 6-10 reps 26.5x 9 26.5x 9 Standing calf raise 3 sets of 6-10 reps 35x 12 35x 12 35x 12 Seated calf raise 2 sets of 6-10 reps 45x 12 45x 12 Need to...
My current max weight progress And stats David_123 25 8 yearsDavid_123 (22): 2x a week is enough for me haha
Project Aesthetics! Cannonball Jump to first page112Jump to last page 9 yearsCannonball (6283): You're lacking proper rear delt work, look up how to do proper facepulls. Strong presses, but they're misguided, mostly targeting your front delts! Try sitting up straight in your dumbbellpresses and elbows out. Your lateral raises are based of some wierd gym myth that says that is the proper form - it's not. Here's how you do proper lateral raises:
ryzymillzy - Bulk Log ryzymillzy 17 9 yearsNorIda (46958): We all start somewhere dude! Progress is progress!
Alex Muller BULK Log* alexmuller Jump to first page500Jump to last page 9 yearsdwatson (26511): BOOOOOOOOM 500!!!!!!!!!!!!!
ilifthard's cutting log ilifthard Jump to first page80Jump to last page 9 yearsJoebro (58): How is that a cheat meal? LOL
Pigglets Training Lawg Piggles 10 9 yearsPiggles (226): Two workouts to log. from yesterday and today. probably not going to log weights as I can't be bothered, and I don't think people really care that much, will just keep posting my power day weights - particularly Deadlift... (yesterday) Hypertrophy leg day - this was insane... pretty much went a bit crazy and think I may be walking stiff legged for the next few weeks... ok not that bad, but it was a great workout. Massive endorphin rush...
Jezza gets PHAT and diet Jezza_91 11 9 yearsJezza_91 (1315): Just checked the diet and its 2 chicken/turkey breasts 200/250 grams. Then 200/300 gram salmon. I also have mayo for fats, like a tablespoon. I'm meant to eat 2/3 small sweet potatoes. Or 150/200 gram yogurt with handful blue berries. With IF you can eat fairly large meals and stay around 1800/2000 cals and shred?
The BEASTIX JEW LOG!!!!! BEASTIX 1 9 yearsBEASTIX (103): This is a mix of strength and hypo workout that I have made,started it today JUST KILLED THE LEGS!!! Speed Squat 10-2 200LBS SLDL 3-6 315LBS Walking lunges 3-20 45LBS Leg press machine 3> 20,15,12 630LBS ABS Roller 3 16,15,13 25LBS
Jezza IF log Jezza_91 6 9 yearsJezza_91 (1315): Guys handbags away its a diet/ lifestyle / let's fuck shit up lol
Wolfe715's Log Giant Sports Del. Protein! wolfe715 3 9 yearswolfe715 (31): Sorry I did not post it sooner, will post it asap!
NoLimitz, Thirst for Glory- Cutting Log! NoLimitz Jump to first page51Jump to last page 9 yearsdavid12345676 (8566): bring on te pics for the glory of ss
AvgJoe's P.H.A.T. log - Stepping up my game AverageJoe Jump to first page63Jump to last page 9 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;)
Johon's progress thread johon6 11 9 yearsjohon6 (1393): yeah, it could be 1 week where i have to do all 4 days in a row, others i'll be able to hit it properly with a 2 days on 1 day off 2 days on split but EVERYONE has mentioned that it's a really good workout and i'd rather do it that not, just because i can't do the specific split @Aaronstenner GTFIH !!! LOL :)
Mikhails Cutting log Mikhail 10 9 yearsMTurner1992 (1): I'm doing combat stroke, and thanks dude.
Layne Norton Video Log AarronStenner 7 9 yearsAarronStenner (10990): just watched and i can grasp most of it so I may try coming up with something after my deload which i expect will be in a month or so
AKK's Log AKK Jump to first page91Jump to last page 9 yearsdavid12345676 (8566): lemme get thattttt drool
BearQ shred log BearQ 21 9 yearsBearQ (73): Weird day on the diet today lol Meal 1: Whey Shake with Oats & Natty Peanut Butter Post Workout: Whey Isolate with Almond Milk & Oats Meal 2: Chicken Breast with wholewheat pasta and lean beef sauce Meal 3: Medium Thincrust Pizza with chicken and green pep Meal 4: Whey Shake with Almond Milk and Natty Peanut Butter Real high right now...lots of kush this weekend haha, first week back at school. Heres some progress pics, no...
Dwatson's Progress Log With RJ Perkins (4) dwatson Jump to first page500Jump to last page 9 yearsdwatson (26511): Check out the latest log here! Thanks for all the support guys!!!
Maarten's Log, bulking up! Maarten Jump to first page97Jump to last page 9 yearsMaarten (4299): Yes I still haven't figured out how to do it.. But at least I could give it a try
Johnny's Laye Norton P.H.A.T Log JohnnyBeGood 10 9 yearsZyzzst (4486): no...only vary every 8-12 weeks
Occluded Training log. SRorhrbac0808 30 9 yearsdwatson (26511): take pics oh where you are wrapping the muscle and post it
the1s workout log- beast mode activated the1 Jump to first page158Jump to last page 9 yearsryzymillzy (283): 8 months till comp? gonna be scaaary how in shape your gonna look. Might aswell just give you the fuckin trophy now..
Shreddy time Jezza_91 1 9 yearsJezza_91 (1315): Well I farted about for 2/3 months was hiding in a garden shed eating Rats and worms. But Jezza is back and more serious than ever. Here goes my cut progress going to post pics up of myself, do a diet and training log along with supp reviews. Current stats 167 pounds 12/13% bf 5"8
Stewie's cutting thread stewie 11 9 yearsstewie (442): Lost 2lb this week, but my diet was pretty shit yesterday. Did Upperbody power today and even though I was out drinking last night, made a few personal bests. Barbell Rear Delt row: 4x132 5x176 4x176 (did pb) Weighted pullups: 4x33 4x33 (did pb) Wide grip bw pullups: 7 7 Dumbbell bench press: 5x79 5x83.6 7x83.6 (did pb) Weighted parallel dip: 5x88 5x77 (did pb) Dumbell shoulder press: 5x61.6 7x61.6 5x61.6 (did pb) EZ bar curl: 5x88 5x88...
Whats up ! Ghandi 3 9 yearsNorIda (46958): Indeed! Welcome man!
Progress I'm back Jezza_91 5 9 yearsJezza_91 (1315): Who am I? I am Gotham recogning ;)
Skullay Fitness Log skullay Jump to first page42Jump to last page 9 yearsskullay (4036): Yeah, I'm really anal about form on these. I'm not big on the whole "mind-muscle connection" stuff but I do try to make sure I feel my back contracting. Should make it easier to see. Bent Over Rows And here's the light weight Arnolds. lol
Dwatson's Progress log with Layne Norton (3) dwatson Jump to first page500Jump to last page 9 yearsdwatson (26511): Is closed!!!! Check out my latest @: Dwatson Progress Log With RJ Perkins
WillyB's Workout Log willyb7 21 9 yearsalexmuller (5452): thanks man, appreciate the comment!!
Hello! Bio and training log Gurt 3 9 yearsvarunj17 (498): welcome bro...i am from the land down under as well...and a fellow will get great motivation in these forums...
Two Zimbabwean Kunts - Daily Progress 10pscor 13 9 yearsjohon6 (1393): @10pscor well so far i've gone from 288lb to 244lb since april 26th when i started, 4 year lay off due to illness of doing NOTHING, no exercise gym nada !! following high protein, moderate fats, low carbs carbs have been reduced on a weekly basis from 150g on non training days and 200g on training days to 30g non training and 70g training refeed day once a week, i've lost 4'' off my waist 4'' off hips 2'' off me thighs and only 1/2''...
Bqrk's PHAT log Bqrk 30 9 yearsBqrk (37): Okey, smash them up real good then! Got my hypo day tomorrow, can't wait!
Skullay - PHAT Log skullay Jump to first page178Jump to last page 9 yearsskullay (4036): I mostly do power and lighting design. So mainly getting power to pumps/motors/etc. I'm actually stationed at a chemical plant right now. Depending where you are chemical engineers can make some serious bank. I work for a consulting firm and it seems like the mechanical engineers are the ones who end up making the most.
ALEX MULLER LOG** alexmuller Jump to first page361Jump to last page 9 yearsalexmuller (5452): Thanks brother, working my ass off to get there!
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 Jump to first page61Jump to last page 9 yearsAKK (1998): It be different if this was for reps so Its kind of hard to be nitpicky about form since this is close to maximal weight and also good lift, keep up the good work. jerking is/can be a minor/major problem but most professional weightlifters do what they call "pulling the slack out", dave tate talks about it in one of his deadlift videos. From my point of view You shoot your hips(your lift starts with your hips getting high and your...
Christf Log...Gettin HYOOGE Christf Jump to first page97Jump to last page 9 yearsPopeye25 (1692): u still on this?
Lets get srs. (Long story ITT) G_Redd 29 9 yearsG_Redd (315): Lol ^^ that
DoggCrapp (10 week intensive training) WinnersNeverQuit 6 9 yearsPopeye25 (1692): 6 seconds is fairly long for a negative. 3 ses would be a really good pace
FINALLY! Starting 5/3/1Thread & Intermittent SRorhrbac0808 Jump to first page55Jump to last page 9 yearsSRorhrbac0808 (47098): Hell yeah Dex :) hahah that would be sick
My 5/3/1 program log to fix my mistakes varunj17 Jump to first page85Jump to last page 9 yearsvarunj17 (498): i have a deload week as week4.... my assitance on chest day is Big but boring bench press( 5*10) incline db press with wide grip pull ups( 4*10) One-arm dumbell row( 4*10)
Dwatson's Progress log with Layne Norton (1) dwatson Jump to first page500Jump to last page 9 yearsMcQueef (2982): Yeah Watson, Nipples or GTFO!
MAX-OT, Full Cycle, Progress Thread WinnersNeverQuit Jump to first page106Jump to last page 9 yearsjobson50 (1): Some great progress here and I love your workout routine! I found that this weight loss site contains many different workout routines which are very effective at getting rid of stubborn belly fat and helping you attain a six pack abs.
***Rohrbacher's Alpha Log*** SRorhrbac0808 Jump to first page104Jump to last page 9 yearsDETERMINED1 (2239): IN4 531 SETUP
Matteboken log Matteboken Jump to first page77Jump to last page 9 yearsSwayz87 (9039): Wait...Cannon has TWO asses!?!?! IN4StrongAssSquats!!!
FST-7 Log AustralianOak 17 9 yearsmiko_oliva (1): where the abs during your off season training mate?
Zwalk's Recovery Journal Zwalk 5 9 yearsDragonian (4951): Good luck man, just to let you know the rate of muscle memory will shock you incredibly its awesome!
my first sponsored supplement log DETERMINED1 1 9 yearsDETERMINED1 (2239): Currently Doing my first sponsored supplement log ... Actually my first exercise log at all for that matter If anyone from the community wants to check it out or drop in to support or just bs...
My Log AustralianOak 11 9 yearsAustralianOak (1504): @Dragonion you are so right!!!! I had shoulders and triceps this morning and it wasnt a great session at all so im not even gonna post my log, but i am happy with this fst-7 so i will start it next week:) Here is how it looks: Monday: Back, Calves Chin-ups 3 x Failure Lat Pulldown 3 x 8-12 Barbell Row 3 x 8-12 T-Bar Row 3 x 8-12 Machine Row 7 x 8-12 Standing Calves: 4 x 8-12 Seated Calves: 4 x 8-12 Leg Press Calves: 7 x 8-12 Barbell Shrugs:...
day 1 of PHAT OhhLoLo 4 9 yearsOhhLoLo (3393): that was the hardest day 1 of my life.
Layne norton program... My log.. Jelet Jump to first page47Jump to last page 9 yearsJelet (2190): thx bro.^^^^ and sorry brahs, im just lazy to upload the log daily. but i will be updating this log again on the first week of every month so IMO it would be better for yall to see the monthly gains... with me updating every week, theres going to be so many numbers and exercises and all spammed up. it be better for yall viewers to see the monthly gains. so i will update each month.. i basically did 95lbs dumbbell flat press, 3 sets of...
One More PHAT Log!! varunj17 1 9 yearsvarunj17 (498): I started this a couple of weeks back...because of the volume , specially on power days i am finished by the time i complete the exercises...the two arm exercises get affected the most... here is my log Monday: Upper Power Day Weighted Pullups : set1( warmup) Set2(10 kg, 6-8 reps) Set 3(10 kg, 6-8 reps) Bentover row: set1( 70kg 5 reps) Set2(75 kg, 3-5) Set 3(80, 3-5 reps) Deadlfts: set1(100kg , 6reps) Set2(120 kg, 3-5...
Lil Schwarz PHAT Log LilSchwarz 1 9 yearsLilSchwarz (13): For some reason i wasnt able to post anything in my other thread???? anyways.. Ok today was upper body strength and i have gone with the method of doing 5x5 with two warm up sets: Bench Press: 2 warmup sets - 3x5 - 85kgs Chin ups wide grip: 2 warmup sets - 3x5 - 5kgs Military Press: 2 warmup sets - 3x5 - 50kgs Close Grip: 2 warmup sets - 3x5 - 70kgs Barbell Curl: 2 warmup sets - 3x5 - 45kgs Forearm and calf workout - as they are...
Lil Schwarz PHAT Log LilSchwarz 10 9 yearsLilSchwarz (13): Um i changed the hypertrophy days because he says do it to suit yourself. Ok thanks for the feedback i will start logging the weights :) Oh and btw i am not following the routine that strictly its really two strength days and three hypertrphy days per week.
Workout Friday dexxflex 13 9 yearsdexxflex (43): hopefully so man
AlphaMass Log eknight Jump to first page76Jump to last page 9 yearseknight (58109): I've actually cut total kcals since starting. Not by a ton, but from around 3200 to ~3000 daily. -EK
Your workout today. (Check this out) the1 3 9 yearsTriton (1): back. < = SUPERSETS deadlift 230 5x5 Wide Weighted Pullups 3 sets < STR8 BAR PULL DOWN TO CHEST. cHIN UPS < LAT PULLDOWNS BEHIND HEAD 4 SETS low pulley ONE ARM ROWS mid line chest rows 4 sets < one arm rows Goodmornings < back extensions reverse fly 3 sets