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RWall Phat log12512

Frostshock private msg quote post Address this user
@rwall89 read it on my phone without my glasses on, thought you were jumping around with 10-15lbs difference per set lol, most of em are only 5. Holy fuck I'm blind, carry on
Post 26 IP   flag post
rwall89 private msg quote post Address this user
@Frostshock no worries lol. I've been known to jump that high but only if my first set was too low. I prefer to struggle on my last rep of every set. But it doesn't always happen.
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rwall89 private msg quote post Address this user
Back & Shoulder Hyper

Bent over Rows: 135x6x3

Rack chins: 3x8

Cable Rows: 140x12
160x10
160x8

DB Rows: 65x2x15
65x12

Close Grip pulldown: 120x2x20

DB Shoulder press: 50x12
60x12
70x12

Upright rows: 60x15
80x15
90x12

Lateral Raise: 20x3x12

DB Shrug: 70x15
80x2x15

Did a little bicep work after but not too much. Tried to run before my lift but my legs are so sore from doing legs twice this week for the first time in my life.
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rwall89 private msg quote post Address this user
Upper Power

1 mile run

Bentover Row: 185x5
205x5
235x3

Pull ups: 3x6

Rack chins: 3x8

BB Bench: 225x5
245x5
255x3

Weighted Dips: 2x10x45
1x8x45

DB Shoulder Press: 65x10
65x10
60x10 (shoulder started hurting so dropped)

EZ bar curl: 2x10x75
1x8x75

Skull crushers: 3x10x75

BB Shrugs: 225x10 (way too light so bumped way up)
2x10x315


I think I will do this for a few more weeks, but I'm thinking about going back to a bro split. I feel like I accomplish more that way and feel it more after a workout. I actually had a partner today so I could push myself more and it still didn't feel the same. I'm going to give it a few weeks because I dont want to give up on it right after starting, but I thoroughly enjoy a good bro split. But that's just me.
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rwall89 private msg quote post Address this user
Lower Power

1 mile run

Warm up squat 135x5

Squat: 225x5
245x5
255x5

hack squat: 185x8
235x8 dropped weight to work on form a little
( got in trouble for dropping the weight:/ )

Hammer Leg Ext: 90x10
100x10
110x10

Stiff leg Dead: 225x8
245x8
255x6

Lying leg curl: 100x10
120x10
140x10

Standing calf: 150x10
175x10
190x10

seated calf: 2x10x115

decline crunhes: 2x25
1x18
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rwall89 private msg quote post Address this user
Chest & Arm Hyper

1 mile run

135x10 bench warm up

bench press: 6x3x205

incline DB: 65x12
75x12
80x8

Hammer strength chest press: 60x15
60x14
60x13

Incline fly: 27.5x20
30x20
30x15

EZ bar preacher curl: 12x3x65

DB concentration curl: 3x12x30

Spider curl: 2x10x65

seated EZ bar tricep ext: 3x12x85

tricep rope pushdown: 55x15
65x15
70x15

cable reverse grip tricep: 2x15x20

static forearm hold: 3 sets to failure
Post 31 IP   flag post
rwall89 private msg quote post Address this user
Back & Shoulder Hyper

1 mile run

bent over row: 165x6x3

rack chins: 12
10
8

cable row: 140x2x12

DB row: 65x3x12

close grip pull down: 125x3x15

DB shoulder press: 65x2x12
75x8

upright rows: 60x15
70x15
80x12

lateral raise machine: 55x3x12

DB Shrug: 80x3x15
Post 32 IP   flag post
rwall89 private msg quote post Address this user
Let me start by saying that I did reps with my previous bench max from about a month ago. k...anyway......upper power. And I'm on my phone so sorry if it's formatted weird.

1 mile run

Bent over row:
3x5x185

Pull up
2x6
2x2

Rack chin
3x10

Bench
225x5
235x5
275x5 (2 were assisted)

Weighted dips
3x10x45

Db shoulder press
60x10
65x10
70x8

Ez bar curl
3x10x75

Skull crusher
3x10x75

Bb shrugs
365x5
2x5x415
315x10
225x10
Post 33 IP   flag post
rwall89 private msg quote post Address this user
No lift today. Felt like hell all day at work and just don't have it in me. Hopefully I will be better tomorrow and pick back up
Post 34 IP   flag post
rwall89 private msg quote post Address this user
Looks like the flu is gonna keep me out of the gym a couple more days :/
Post 35 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by rwall89
Let me start by saying that I did reps with my previous bench max from about a month ago. k...anyway......upper power.


GET SOME!!

Sorry that you're sick man, hope you feel better soon.
Post 36 IP   flag post
rwall89 private msg quote post Address this user
@Frostshock thanks man. Hopefully I'll be back in the gym by Monday.
Post 37 IP   flag post
rwall89 private msg quote post Address this user
Well after a two week hiadus from the gym due to the flu and holidays, I have made my GLORIOUS return that I know you've all been waiting for. Jk. But I did go back today. Upper power

1 mile run

Bent over row 185x3x5

Pull up 10 8 6

Rack chin 3x10

Bench 135 warmup x10
225x5
245x3
275x3 (assisted)
135x10

Weighted dips 45x6x3

Db shoulder press
60x10
65x10
70x5
55x6

Ez bar curl
75x3x10

Skull crusher
75x3x10

Bb shrug
365x5
385x2x5
225x10


Felt good to be back. This new job makes working out so much better because it is stressful as fawwwwwk
Post 38 IP   flag post
rwall89 private msg quote post Address this user
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 soon and hopefully start a new log with my new program soon after I workout all the kinks.
Post 39 IP   flag post
340762 39 14
destitute