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nwt521 private msg quote post Address this user
Current stats on the main lifts
Squat 250
Bench 210
Dead 255
Ohp 145

5'10 180 lbs

New to the forum..been lurking for some time now, a lot of experienced lifters here and will really value your input toward strength gains

not currently running any designed program. Love lifting heavy shit for low reps. Looking for a program to kick my ass and make some gains
Post 1 IP   flag post
Trev182 private msg quote post Address this user
Welcome dude!

What are your macros like?

Where you from?

Decent lifts, how long have you been training?

What roughly does your programme look like?
Post 2 IP   flag post
Frostshock private msg quote post Address this user
Welcome to the forum!
If you haven't already read up on it, this may or may not be some useful info:
http://forum.simplyshredded.com/topic/13958/simply-shredded-faq/

Quote:
Originally Posted by Trev182
What are your macros like?

Where you from?

Decent lifts, how long have you been training?

What roughly does your programme look like?
Post 3 IP   flag post
nwt521 private msg quote post Address this user
Was going to upload mfp to show macros, can't quit figure that out.
This is how I ended up yesterday
Cal 3009
pro 179
Carb 314
Fat 94
This is what most days look like. Usually lower on non training days. Cals drop to around 2700.
Post 4 IP   flag post
nwt521 private msg quote post Address this user
Been training for about 4 years now (2 seriously) had no idea how important diet was for the first few years and just went thru the motions. Started off around 150 lbs before I stated training, ended up bulking to 220 last year( got carried away with the bulk)haha. Down to 180 now and ALOT happier with how I feel.

Busting out shoulders tonight, update to follow!
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nwt521 private msg quote post Address this user
Ohp
115 X 5
125 X 3
135 X 1
145 X 1
125 X 2 15sec rest (×3) 1 15sec rest(×5)

Db Arnold presses
30 X 17
40 X 6
40 X 6

Db side raises
20 X 20
15 X 15 drop set 10 X 15
10 X 25

BB upright rows
55 X 15
55 X 12
45 X 15
45 X 15
Post 6 IP   flag post
Frostshock private msg quote post Address this user
@nwt521 you dont have to/shouldn't drop calories on rest days

Also are you running a bro split or 5/3/1?
Post 7 IP   flag post
nwt521 private msg quote post Address this user
@frostshock not running any proven program atm.
Post 8 IP   flag post
nwt521 private msg quote post Address this user
@frostshock like the concept of 5/3/1 I just never committed to it
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nwt521 private msg quote post Address this user

Post 10 IP   flag post
nwt521 private msg quote post Address this user
Squat
205×5
215×4
225×2
235×1
215×2

Ham curls

Walking Db lunges

Feeling a slight pressure in my right knee on squats..Started about a month ago, been getting better so hope it just goes away.
Post 11 IP   flag post
nwt521 private msg quote post Address this user
Starting 5/3/1 tomorrow!

Done with the bro split and ready to make some gains.

Bench press tomorrow..wish me luck
Post 12 IP   flag post
nwt521 private msg quote post Address this user
Start of 5/3/1
Week 1

Decline Bench
Wus (not recorded)
125×5
145×5
160×9 (pr)

Incline
105×5
125×5
140×7

Flat Db presses
40×14
40×13
40×11
40×11
40×10 drop set 25×15

BB curls
45×20
55×12
60×9
45×16

Sup Db curls
15×15
15×15

Incline curls
10×15
15×12

Reverse curls
15×15
15×10 drop set 10×10
15×15 "" "" 10×10

Thoughts for the day.
Wasn't excited about working with lighter weights on 5/3/1 but once I checked my ego at the door, by far the best chest session in a long time... actually achieved a PR!

Bicep session seemed a bit drawn out and long. BB curls felt great but everything after was just like going thru the motions. Need to rethink that and come up with a better plan!

All in all great workout!

Side note: I know a lot of you may not agree on the decline/Incline like this and I know it isn't how the program is written up. Going to repeat the dec/Inc it's just my preference. If I notice no progress I will drop that and switch to flat bench only
Post 13 IP   flag post
Trev182 private msg quote post Address this user
Why do you feel the need to do so many sets for such a small muscle as the bicep?

Espcially since you done the same amount of sets for a much larger muscle inas the chest?
Post 14 IP   flag post
nwt521 private msg quote post Address this user
Really don't prefer that much volume for biceps. What would you recommend?
Post 15 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
4 sets of barbell curls. Done. -3X
Post 16 IP   flag post
nwt521 private msg quote post Address this user
Thanks 4 sets of BB curls it is. Just never thought that would be enough.
Post 17 IP   flag post
nwt521 private msg quote post Address this user





Post 18 IP   flag post
nwt521 private msg quote post Address this user
Just a few pics I can look back on in a few months!!
Post 19 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by nwt521
Really don't prefer that much volume for biceps. What would you recommend?

Quote:
Originally Posted by eknight
4 sets of barbell curls. Done. -3X


This.
Post 20 IP   flag post
nwt521 private msg quote post Address this user
Week 1
Deadlifts
Wus....
145×5
165×5
190×10

Seated rows
×20
×20
×18
×15

Reverse grip pull downs
×20
×15
×10

Db shrugs
50×12
50×10
50×10
50×10

Thoughts for the day
Happy with my +set on deadlifts, form did suffer some on the last 2 reps.

Haven't done a lot of deads..so plan on the weight shooting up fairly quick
Post 21 IP   flag post
nwt521 private msg quote post Address this user
Week 1
Cgbp
110×5
125×5
145×9

170×1
185×1
190×0

Tricep ext
×20
×11
×10
×10

Overhead tri ext
×20
×12
×10 with drop set

BB curls
45×20
50×14
55×10
60×8

Great session today, pump was amazing. Love the close grip bench press. Doesn't follow wendler 5/3/1 so I plan on getting some shit for today but....FUCK IT gotta have fun doing this!
Post 22 IP   flag post
nwt521 private msg quote post Address this user
Week 1
Ohp
85×5
100×5
110×7

Arnolds
30×19
35×9
35×9
35×9

Db raises
15×20
15×15
15×10 drop set 10×10
15×10 "" "" 10×15

Upright rows
45×20
45×25
Post 23 IP   flag post
nwt521 private msg quote post Address this user
Week 1
Squat
140×5
165×5
185×12

boring but big sets ×5
100×10

Week 1 done. Excited to start week 2 sunday
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nwt521 private msg quote post Address this user
Week 2

Decline Bench
135×3
155×3
170×6

Incline
115×3
130×3
145×5

Flat Db press
5 sets of 40 lbs

Machine flys
3 sets

Didn't record workout today so not as detailed.
Post 25 IP   flag post
nwt521 private msg quote post Address this user
Week 2
Deads
135×3
155×3
200×9

Seated rows
× 20
× 20
× 12
× 10
× 12

Reverse grip pull downs
4×12

Db shrugs
50×10
50×10
50×10
50×8
50×8

BB curls
50×15
55×10
60×8
60×7

Great workout. Really happy with my deads, form was better and felt great
Post 26 IP   flag post
nwt521 private msg quote post Address this user
Week 2
Cgbp
120×3
135×3
150×7

170×1
185×1


Tricep push down
×20
×11
×10
Switch to hammer grip with rope
×14
×16

Overhead ext
×20
×10
×10 drop ×11 ×20
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nwt521 private msg quote post Address this user
Week 2
ohp
95×3
105×3
120×3

130×1
130×1
140×0

Db Arnolds
30×20
30×13
30×12
30×13

Lateral raises
15×20
15×15
15×12 with drop set

Up right rows
45×12
55×12
65×12
70×6

Shoulders pumped as a mofo. Tried bringing my grip closer together on ohp, felt like I lost some power.Disappointed in my plus set only getting 3. Just bust it out next week
Post 28 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by nwt521
Shoulders pumped as a mofo. Tried bringing my grip closer together on ohp, felt like I lost some power.Disappointed in my plus set only getting 3. Just bust it out next week

Are you using a false grip or normal? Also flexing your glutes as hard as possible before/during the lift?
Post 29 IP   flag post
nwt521 private msg quote post Address this user
Using normal grip. I'll have to focus on flexing glutes and see if that helps
Post 30 IP   flag post
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