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strength log14174

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
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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
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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
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nwt521 private msg quote post Address this user
Week 2
Squats
155×3
175×3
195×10

Boring but big squats
100×10 5 sets

Great workout, knee felt good no pressure at all.

Now time to eat. Freaking hungry
Post 31 IP   flag post
Frostshock private msg quote post Address this user
@nwt521 Flex your glutes as hard as possible, you'll notice you have no lower back pain and use all upper body strength
Also try a false grip - You won't regret it
Post 32 IP   flag post
nwt521 private msg quote post Address this user
Week 3

Decline Bench
145×5
160×3
180×4

Incline
125×5
145×3
155×4

Flat Db press
40×14
40×10
40×10
40×10
40×12

Db flys
20×20
20×10

BB curls
55×15
60×11
65×8
70×6
Post 33 IP   flag post
nwt521 private msg quote post Address this user



A little post workout meal
Post 34 IP   flag post
nwt521 private msg quote post Address this user
Week 3
Deadlifts
165×5
190×3
210×6

Seated rows
×20
×12
×12
×9

Reverse grip pulldowns
×12
×10
×6
×6 with drop set

Db shrugs
50×12
50×10
50×8
40×15
40×15

Need to focus on keeping the bar closer to my body on deads, back rounded some on my plus set.
Post 35 IP   flag post
nwt521 private msg quote post Address this user
Week 3
Close grip BP
125×5
145×4
160×5

170×1
190×0

Tricep push down
4 down. ×15
5"" ×7
5. ×7

Hammer grip push down
2 down ×15
3. ×10
3. ×7 with drop set

Overhead ext
4 down ×12
4. ×12
4. ×12

BB curls
60×14
65×10
70×7
75×4
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mpalk92 private msg quote post Address this user
loving the pizza, I used to have steak after the gym but may just have pizza in future :p
Post 37 IP   flag post
nwt521 private msg quote post Address this user
Week 3
Ohp

100×5
110×3
125×3

Db presses
30×15
40×10
50×6
50×6
50×6

Lateral raises

Upright rows
Post 38 IP   flag post
nwt521 private msg quote post Address this user
Last day of week 3!!
Squats
165×5
185×3
205×7

Boring but big 5 sets
100×10

Did great on my plus set..know it doesn't seem like much to all you strong mofo's but Iam fucking pumped!! Gotta start from somewhere.

Start cycle 2 week 1 tomorrow! !
Post 39 IP   flag post
nwt521 private msg quote post Address this user
Been cutting slowly starting this log and down to 177 now. 3-4 lbs lost in a months time
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nwt521 private msg quote post Address this user
Cycle 2 week 1

Decline Bench
125×5
145×5
165×6

185×1
205×1

Incline
115×5
130×5
145×6

165×1
175×1
180×1

Flat Db
40×12
40×10
40×10
40×10
40×10

Db flys
20×12
25×12
30×10
30×10
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nwt521 private msg quote post Address this user
Cycle 2 week 1
Deads
150×5
175×5
195×11

Seated rows
Pin 6 ×12
Pin 7 ×9
" " ×8

Reverse grip pull downs
Pin 3 ×15
"" 4 ×10
"" 5 ×6 with drop set

Db shrugs
50×10
50×10
50×10
50×10
40×15

BB curls
65×10
70×6
70×6
70×6
45×20
Post 42 IP   flag post
nwt521 private msg quote post Address this user
Cycle 2 week 1
Cgbp
115×5
130×5
145×8

170×1
190×0
170×1
180×0 had it but got stuck under pins in my power rack..nothing left after that

Push downs
Pin 4 ×12
5 ×6
5 ×6

Hammer grip rope
pin 3 ×10
3 ×8
2 ×15

Overhead ext
Pin 4×15
5×8
5×6
Post 43 IP   flag post
nwt521 private msg quote post Address this user
Flat bench
5 sets 175×3

Db press
40×13
40×10
40×10
40×10
40×12

Lateral raises
15×17
15×12
15×12
15×15

Upright rows
55×12
60×10
60×10
60×10
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nwt521 private msg quote post Address this user
Cycle 2 week 2
Decline bench
135×3
155×3
175×4

180×3
190×2
200×1
205×0

Incline
155×3
165×2
175×1
175×1
175×1

Flat Db press
40×12
40×10
40×10
40×10
40×10

BB curls
55×15
65×10
70×7
75×4
Post 45 IP   flag post
nwt521 private msg quote post Address this user
Didn't post yesterday
Cycle 2 week 1
Squat
150×5
170×5
195×10

Big but boring
105×10×5
Post 46 IP   flag post
nwt521 private msg quote post Address this user
Deadlifts
200×5
200×5
190×5
190×5
190×5

BB rows
95×6
95×6
95×6
95×6
95×8

Reverse grip pulldowns
Pin 3 ×15
Pin 4 ×7
pin 3 ×12

Seated rows
Pin 5×12 5 sets
Post 47 IP   flag post
ErickFromOmaha private msg quote post Address this user
Are you seeing some big gains?
Post 48 IP   flag post
nwt521 private msg quote post Address this user
5/3/1 had me working with lighter weights than I am used to and the volume is lower than I like..found myself varying from the program and turned it into more of a bro-split. Switched to 5×5 for now, actually looking to restructure my routine to training every muscle twice a week
Post 49 IP   flag post
ErickFromOmaha private msg quote post Address this user
I like 5x5 honestly. Im doing PHAT now and I like it alot. Every muscle twice a week is gonna be exhausting
Post 50 IP   flag post
nwt521 private msg quote post Address this user
Not going to be updating my log as much now as I am switching my routine.

New routine
Day
1 Bench press 5×2 (chest and triceps)
2 deadlifts. 5×2 (Back and shoulders)
3 off
4 squat 5×5
5 bench press 5×5 (chest and biceps)
6 deadlifts. 5×5
7 off


Going to be fockin taxing but trying to make some serious strength gains
Post 51 IP   flag post
nwt521 private msg quote post Address this user
Open to criticism good or bad!!!
Post 52 IP   flag post
340630 52 27
destitute