Reds91's Training log

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  1. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Reds91's Training log


    Goals
    Get down to 140-144lbs. Sittin at about 148 right now. Recomp for about a month. Then start a long slow bulk.

    Diet
    I get at least 150g of protein/day. ~60g fat and fill the rest with carbs. Around 1700 cals on workout days. 1600 on off days. And once a week/every 2 weeks will have a "cheat" day around 1800-1900.

    Training
    Currently on a 5 day split. This will change soon tho. Currently working out at home so there are some exercises I can't do. Looks like this for now..

    Monday - Chest
    Tuesday - Legs
    Wednesday - Shoulders
    Thursday - Rest
    Friday - Arms
    Saturday- Back
    Sunday - Rest

    I do 10 mins of cardio on workout days and that's it. And throw abs in every once in awhile.

    Lifts
    Some current maxes..

    Bench - 215 x 1
    Squat - 305 x 1
    DL - 335 x 1
    MP - 150 x 1

  2. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday October 23rd


    Legs

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5
    WU 225lbs x 4

    285lbs x 3 x 7 sets

    DB lunges
    20's x 10 x 5 sets

    Leg ext.
    105lbs x 8 x 3 sets

    Lying leg curl
    85lbs x 8 x 3 sets
  3. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday October 24th


    Shoulders

    Warm up
    10 min jog
    RC warm up

    MP
    WU bar x 10
    WU 75lbs x 5
    WU 95lbs x 4

    115lbs x 8 x 3 sets

    DB upright row
    35's x 8 x 3 sets

    DB front raise
    20's x 10 x 3 sets

    DB side raise
    15's x 12 x 3 sets

    Rear delt raise
    10's x 12 x 3 sets
    •   
       

  4. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday October 26th


    Arms

    Warm up
    10 min jog

    BB curl
    60lbs x 10 x 2 sets
    70lbs x 8

    DB skullcrushers
    30's x 10 x 4 sets

    DB curl
    30's x 9,8,8

    Tri. pushdown
    65lbs x 8 x 4 sets

    Preacher curl
    50lbs x 10,10,9

    OH DB ext.
    45lbs x 8 x 4 sets

    Few sets of crunches


    Back will be on Sunday this week.
  5. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Sunday October 28th


    Back

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5
    WU 225lbs x 5
    WU 295lbs x 2

    325lbs x 2 x 7 sets

    BB row
    WU bar x 10

    120lbs x 10 x 5 sets

    Wide grip pulldown
    95lbs x 8 x 3 sets

    Hammer grip pullups
    16
  6. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Monday October 29th


    Chest

    Warm up
    10 min jog
    RC warm up
    Some push ups

    Incline BB BP
    WU bar x 10
    WU 95lbs x 5

    135lbs x 5 x 3 sets
    145lbs x 5 x 3 sets

    Flat DB BP
    75's x 10 x 4 sets

    Flat DB flyes
    30's x 10,10,9
  7. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday October 30th


    Legs

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5
    WU 225lbs x 4

    285lbs x 3 x 7 sets

    BB hack squat
    85lbs x 10 x 2 sets

    Leg ext.
    105lbs x 8 x 3 sets

    Lying leg curl
    85lbs x 8
    90lbs x 8 x 2 sets

    3 sets of crunches

    3 sets of lying leg raises with 10lb DB


    First time doing bb hack squat so was just getting form down today.
  8. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Thursday November 1st


    Shoulders

    Warm up
    10 min jog
    RC warm up

    MP
    WU bar x 10
    WU 75lbs x 5
    WU 95lbs x 4

    115lbs x 8 x 2 sets
    120lbs x 8 (PR +1 rep)

    DB upright row
    35's x 8 x 3 sets

    DB front raise
    20's x 10 x 2 sets
    25's x 8

    DB side raise
    15's x 12 x 3 sets

    Rear delt raise
    10's x 12,13,13
  9. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday November 2nd


    Arms

    Warm up
    10 min jog

    BB curl
    70lbs x 8 x 3 sets

    DB skullcrushers
    30's x 10 x 4 sets

    DB hammer curl
    40's x 8 x 3 sets

    Tri. pushdown
    65lbs x 8 x 4 sets

    Preacher curl
    45lbs x 11 x 3 sets

    OH DB ext.
    45lbs x 8 x 4 sets

    3 sets of crunches
  10. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    SAturday November 3rd


    Back

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5
    WU 225lbs x 5
    WU 295lbs x 2

    325lbs x 2 x 7 sets

    BB row
    WU bar x 10

    120lbs x 10 x 4 sets
    125lbs x 10

    Wide grip pulldown
    95lbs x 8 x 3 sets

    Hammer grip pullups
    17


    Next week will be a deload. Will continue this routine but will be using about half the weight. Not sure what routine I'll be using after that. Suggestions are welcome. Looking for something 4x a week.
  11. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Chest Deload

    Warm up
    10 min jog
    RC warm up
    Some push ups

    Incline BB BP
    WU bar x 10

    75lbs x 5 x 6 sets

    Flat DB BP
    40's x 10 x 4 sets

    Flat DB flyes
    15's x 10 x 3 sets
  12. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    THursday November 8th


    Legs & Shoulders DEload

    Warm up
    10 min jog
    RC Warm up

    Squats
    WU bar x 10
    WU 135lbs x 5

    145lbs x 3 x 7 sets

    BB hack squat
    45lbs x 10 x 2 sets

    Leg ext.
    55lbs x 8 x 3 sets

    Lying leg curl
    45lbs x 8 x 3 sets

    MP
    WU bar x 10

    60lbs x 8 x 3 sets

    DB upright row
    20's x 8 x 3 sets

    DB front raise
    15's x 10 x 3 sets

    DB side raise
    10's x 12 x 3 sets

    Rear delt raise
    5's x 12 x 3 sets
  13. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Will be doing PHAT starting Monday.
  14. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Saturday November 10th


    Back & Arms Deload

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5

    165lbs x 2 x 7 sets

    BB row
    WU bar x 10

    65lbs x 10 x 5 sets

    Wide grip pulldown
    50lbs x 8 x 3 sets

    Hammer grip pullups
    10

    BB curl
    45lbs x 10 x 3 sets

    Tri. pushdown
    50lbs x 12 x 4 sets
  15. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday November 13th


    Upper body power day

    Warm up
    7 min jog

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    195lbs x 4 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10
    110lbs x 9
    125lbs x 6

    Pullups
    bw x 10 x 2 sets

    Chins
    bw + 15lbs x 10,9

    BB curl
    60lbs x 10 x 3 sets

    Tri. pushdown
    70lbs x 7 x 3 sets


    Good session today. The chins were supposed to be rack chins but couldn't find a place to do them in my home gym.
  16. New Member
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    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Forgot to post this. Here is what my routine will look like for the next 10ish weeks..

    Monday - Rest
    Tuesday - Upper body power day
    Wednesday - Lower body power day
    Thursday - Rest
    Friday - Back & shoulders hypertrophy day
    Saturday - Lower body hypertrophy day
    Sunday - Chest & arms hypertrophy day
  17. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday November 14th


    Lower body power day

    Warm up
    8 min jog

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5
    275 x 4
    285 x 3

    BB Hack squat
    WU Bar x 10

    95 x 10 x 2 sets

    Leg Ext.
    95 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets


    Great session. Really liking PHAT so far.
  18. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday November 16th


    Back & shoulders hypertrophy

    Warm up
    10 min jog

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    12 x 3 sets

    T-bar row
    50lbs x 12 x 3 sets


    And that was it. Had a major headache for the past 2 days and was just making it worse.
  19. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Saturday November 17th


    Lower body hypertrophy

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    100 x 12,12,10

    BB lunges
    bar x 12 x 2 sets

    Leg ext.
    70 x 15
    60 x 16
    50 x 17

    RDL
    WU bar x 10
    WU 85 x 5

    135 x 10,10,12

    Lying leg curl
    65 x 12 x 2 sets

    Single leg curl
    25 x 17
  20. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Sunday November 18th


    Chest & arms hypertrophy

    Warm up
    10 min jog
    RC warm up

    Flat BB BP
    WU bar x 10

    135lbs x 3 x 6 sets

    Incline DB BP
    50's x 12 x 3 sets

    Hammer grip flat DB BP
    50's x 14,12,12

    Incline DB flyes
    20's x 19,18

    Preacher curl
    45 x 12 x 3 sets

    OH DB ext.
    50 x 12 x 3 sets
  21. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday November 20th


    Upper body power day

    Warm up
    10 min jog
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    200lbs x 3
    195lbs x 4 x 2 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10,10,8

    Pullups
    bw x 11,10

    Chins
    bw + 15lbs x 10,9

    BB curl
    60lbs x 10 x 3 sets

    Tri. pushdown
    70lbs x 8 x 3 sets
  22. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday November 21st


    Lower body power day

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5
    275 x 3
    265 x 3

    BB Hack squat
    WU Bar x 10

    105 x 10,9

    Leg Ext.
    80 x 10
    100 x 10

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets


    Squats felt really heavy today.
  23. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Saturday November 24th


    Back & shoulders hypertrophy

    Warm up
    10 min jog
    RC warm up

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    12 x 3 sets

    T-bar row
    60lbs x 10 x 3 sets

    DB Row
    50 x 12 x 2 sets


    Cut this short once again because of a headache. Pretty sure I know what supp is causing this now so stopped taking it today, hopefully now I can get some good workouts in again.
  24. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Sunday November 25th


    Chest & arms hypertrophy

    Warm up
    10 min jog
    RC warm up

    Flat BB BP
    WU bar x 10

    140lbs x 3 x 6 sets

    Incline DB BP
    55's x 12 x 3 sets

    Hammer grip flat DB BP
    50's x 12 x 3 sets

    Incline DB flyes
    25's x 15 x 2 sets

    Preacher curl
    55 x 12 x 3 sets

    Concentration curl
    20's x 12 x 2 sets

    OH DB ext.
    50 x 12 x 3 sets
  25. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday November 27th


    Upper body power day

    Warm up
    12 min walk. Cals burned: ~66
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    200lbs x 3
    190lbs x 5 x 2 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10 x 3 sets

    Pullups
    bw x 11 x 2 sets

    Chins
    bw + 15lbs x 10,9

    BB curl
    65lbs x 9 x 3 sets

    Tri. pushdown
    70lbs x 9 x 3 sets


    Great workout today. Headaches are finally gone and I felt great today. Will be upping weight on MP to 110 next week. Will be doing 12 mins of cardio now so I will be at 60 mins/week.
  26. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday November 28th


    Lower body power day

    Warm up
    12 min walk. Cals burned: ~83

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5 x 3 sets

    BB Hack squat
    WU Bar x 10

    110 x 10 x 2 sets

    Leg Ext.
    90 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets
  27. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday November 30th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105
    RC warm up

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    13,12,12

    T-bar row w/ BB
    70lbs x 8 x 3 sets

    DB Row
    50 x 12 x 2 sets

    Close grip pulldown
    80 x 20
    90 x 18

    MP
    WU Bar x 10

    100 x 11
    110 x 9
    115 x 8

    DB upright row
    30's x 12 x 2 sets

    DB side raise
    15's x 15,13,13
  28. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Saturday December 1st


    Lower body hypertrophy

    Pre: 1 scoop Opus
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    115 x 8 x 3 sets

    Leg ext.
    60 x 20
    70 x 18,20

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Lying leg curl
    65 x 12 x 2 sets


    Pretty good workout. Helped a family member move all day today so decent work considering. Felt absolutely nothing from Opus other than some BA tingles.
  29. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Sunday December 2nd


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    5 min walk. Cals burned: ~44
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10

    140lbs x 3 x 6 sets

    Incline DB BP
    60's x 10 x 2 sets

    Hammer grip flat DB BP
    30's x 15 x 2 sets

    Incline DB flyes
    25's x 16

    Preacher curl
    50 x 12 x 2 sets

    OH DB ext.
    50 x 12,11
  30. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday December 4th


    Upper body power day

    Pre: 1 scoop Craze
    Intra: 1 scoop Amino Recovery

    Warm up
    7 min walk. Cals burned: ~61
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    150lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    190 x 5 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 7,8,7

    Pullups
    bw + 5lbs x 10,9

    Chins
    bw + 15lbs x 11,10

    BB curl
    60 x 10
    70 x 9 x 2 sets

    Tri. pushdown
    70lbs x 10,9,9


    Great workout today minus the MP. First time taking Craze, **** is amazing.
  31. New Member
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    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday December 5th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    255 x 6 x 3 sets

    BB Hack squat
    WU Bar x 10

    120 x 6,7

    Leg Ext.
    90 x 10
    100 x 10

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    80 x 10,9
  32. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Thursday December 6th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    10 min walk. Cals burned: ~88
    RC warm up

    BB row
    WU bar x 10

    105lbs x 3 x 6 sets

    Chins
    13 x 3 sets

    T-bar row w/ BB
    80lbs x 9 x 3 sets

    DB Row
    35 x 15 x 2 sets

    Close grip pulldown
    100 x 15 x 2 sets

    MP
    WU Bar x 10
    WU 65 x 5

    100 x 11
    110 x 9 x 2 sets


    DB upright row
    30's x 13 x 2 sets

    DB side raise
    10's x 20,18,20


    Did this a day early because I thought I wasn't gonna have time tomorrow. Will probably do legs tomorrow depending on how I'm feeling.
  33. Senior Member
    KingLeonidas9's Avatar
    Stats
    5'8"  182 lbs.
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    Sep 2012
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    140 to 144 pounds? Why so low?
  34. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
    Age
    23
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    Quote Originally Posted by KingLeonidas9 View Post
    140 to 144 pounds? Why so low?
    Went on a dreamer bulk. Put on some muscle but way too much fat. Will start slow bulking soon tho. Probably next week.
  35. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday December 7th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    115 x 8,9

    BB Lunges
    50lbs x 12

    Leg ext.
    70 x 20 x 2 sets

    RDL
    WU bar x 10
    WU 95 x 5

    155 x 8 x 2 sets


    Felt like **** all day today but wanted to get in some work. Rest day tomorrow.
  36. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Sunday December 9th


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    6 min walk. Cals burned: ~52
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    60's x 12,11,11

    Hammer grip flat DB BP
    40's x 12 x 3 sets

    Incline DB flyes
    25's x 17 x 2 sets

    Preacher curl
    50 x 12 x 3 sets

    Concentration curl
    20 x 12 x 2 sets

    OH DB ext.
    50 x 12,11,8

    Tri. pushdown
    65 x 15 x 2 sets
  37. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Tuesday December 11th


    Upper body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    155lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    190 x 5 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 8 x 3 sets

    Pullups
    bw + 5lbs x 10 x 2 sets

    Chins
    bw + 15lbs x 11 x 2 sets

    BB curl
    70 x 9 x 3 sets

    Tri. pushdown
    70lbs x 10,10,9
  38. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Wednesday December 12th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    10 min walk. Cals burned: ~88

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    235 x 8,8,7

    BB Hack squat
    WU Bar x 10

    125 x 6 x 2 sets

    Leg Ext.
    100 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 95 x 5

    160 x 8 x 3 sets (PR)

    Leg curl
    80 x 9
    70 x 10
  39. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    566
    Level
    12
    Lv. Percent
    3.34%

    Friday December 14th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    7 min walk. Cals burned: ~61
    RC warm up

    BB row
    WU bar x 10

    105lbs x 3 x 6 sets

    Chins
    bw + 15lbs x 12,11,11

    T-bar row w/ BB
    90lbs x 12 x 3 sets

    DB Row
    40 x 15 x 2 sets

    Close grip pulldown
    100 x 16 x 2 sets

    MP
    WU Bar x 10
    WU 65 x 5

    95 x 12 x 3 sets

    DB upright row
    30's x 14 x 2 sets

    DB side raise
    10's x 20 x 3 sets
  40. Senior Member
    KingLeonidas9's Avatar
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    5'8"  182 lbs.
    Join Date
    Sep 2012
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    1,640
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    1509593
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    53
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    98.5%
    Achievements Activity ProPosting Pro

    Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.
  

  
 

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