Wrathmans Accountability Log

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    wrathman10's Avatar
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    5'8"  180 lbs.
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    Wrathmans Accountability Log


    Hi everyone, been on this forum for a little bit but just to gather knowledge. I think its time I keep a log to help me stay more accountable.
    Goal: Recomp pretty much, would like to loose some fat and put on a few pounds.
    Stats:
    HT 68''
    WT 180 pounds
    BF% 14-16
    Neck 16"
    Waist 34"

    Current diet, so about 4 weeks ago I bumped my cals to 3100-3200, after 2 weeks I felt I was gaining to fast and turned it down to 2850ish
    Protien 300g
    Carbs try and stay close to 200g
    Fat 80-90g

    before I was hitting 300-350g carbs but felt it was to much. Right now im trying to figure out what todo because last two weeks weight hasnt moved so I need to bump the food up a few hundred calories.

    Supplements
    Fish oil
    Multi vit
    Vit c
    Liv 52
    inhibit p
    Hawthron berry
    extremestane 25mg ed, think its underdosed
    Test E 300mg wk
    Eq 600mg wk

    Training
    6x wk
    mon-back/bi's/rear delts
    tues-chest/tri/front,side delts
    Wens-legs
    Thurs- repeat
    Fri-repeat
    Sat-repeat
    Sun- rest

    So todays workout was great, kinda tried with no carbs pwo,
    Reverse grip bench first time doing these, no going to lie but these kinda killed my chest
    Bar
    95x10
    115x10
    135x10

    Flat bench
    135x10
    155x10
    185x10
    205x6

    incline bench
    95x10
    115x10
    135x10

    decline hammer machine
    45x10
    70x10
    95x8

    dumbell pullover
    60x12
    65x12

    rope pulldown
    55x12
    70x12
    75x12
    85x12

    one arm overhead tri cable extension supersetted with dips
    10x10
    15x10
    20x10
    25x10

    Reverse grip tri pressdown
    40x10
    50x10
    60x10

    giant set
    Arnord press,lateral raise,front raise
    10x10
    15x10
    20x8

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    So today didn't get a chance to hit the gym, will do it tomorrow morning first thing hopefully. Diet was good today. Will try and get some pictures up the week.
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    So got a chance to hit the gym today and did back/bi's/rear delts

    Chin-up
    10xbw
    10xbw
    10xbw

    Pull-up
    10xbw
    10xbw
    10xbw

    Wide stance deadlift
    135x10
    185x10
    205x10
    225x8
    245x6

    Iso seated row
    45x10
    90x10
    135x10
    135x10

    Iso high row
    45x10
    90x10
    90x10

    Super set
    Seated curls/ bent over rear delt flys
    15/15x10
    25/25x10
    30/30x10

    Wide grip preacher curl
    3 sets

    Preacher machine
    3 sets

    Then 20 mins liss incline cardio
    •   
       

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    Got in chest/tri's and delts this morning.

    Reverse grip flat bench
    Bar x12
    95x 12
    115x12
    135x10
    155x8

    DB incline
    40x10
    50x10
    60x10

    DB flat
    60x10
    70x10
    80x10

    Rope pulldown
    25x12
    30x12
    35x10
    40x10
    50x10

    Single arm cable over head extension
    15x8
    20x8
    25x5

    Arnold press
    25x3x10

    Lateral raise
    15x10
    22.5x10
    30x10

    DB front raise
    25x3x10

    Wasn't feeling all that great this morning and since I hurt my shoulder a few months ago I have been very careful with my shoulder workouts.
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    So weekly weigh-in today and was at 177.4. I lowered my carbs because me and carbs don't get along every well and te 3 pound weight drop I'm sure is from water weight. Question for people tat have used extremestane, when you take it how do you know it's working? Like a side effect that its working? Now on to workout for today. Hit up legs felt pretty good.

    Front squat
    Bar x10
    95x10
    105x8
    135x5
    185x5
    205x3
    225x3

    Romanian deadlift
    135x10
    185x10
    205x5

    Smith machine hack squats
    95x10
    105x10

    Super set
    Leg curl/standing calf raise
    20x3x90/120
    Leg extension/seated calf raise
    20x3x75/90
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    So Sunday was a off day from the gym and food went good for the day. Ended up replacing my garbage disposal. But hit the gym up this morning felt pretty good.

    Back/Bi's/rear delts

    Reverse grip lat pulldown
    80x10
    100x10
    130x10
    150x10
    170x10
    190x10

    Wide grip lat pulldown
    130x10
    150x10
    170x10
    190x10

    Reverse grip bent over row
    135x10
    155x10
    185x10
    205x10

    Bent over row
    135x10
    155x10
    185x10
    205x8

    Idk what this is called but you pretty much are doing bent over DB rows but with the end of a BB
    45x10
    55x10
    65x10

    Seated Preacher curl (not including the bar)
    20x15
    25x15
    30x12

    Standing BB curl
    40x12
    40x12
    40x12

    Super set
    Standing curls/rear delt flys
    25/15
    30/20
    35/25
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    RegisterJr's Avatar
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    In for your progress, brother. Looking good in here.

    I don't know about exemestane...

    Quote Originally Posted by wrathman10 View Post
    Idk what this is called but you pretty much are doing bent over DB rows but with the end of a BB

    45x10

    55x10

    65x10
    I've seen them called Meadows Rows:

    http://youtu.be/AY4YjAHcWrw
    FINAFLEX REP
    Visit our website atFINAFLEX.com


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    Quote Originally Posted by RegisterJr View Post
    In for your progress, brother. Looking good in here.

    I don't know about exemestane...

    I've seen them called Meadows Rows:

    http://youtu.be/AY4YjAHcWrw
    Yea that's them. I couldn't think of the name and I was typing on the phone.
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    So today was my carb up day and it has really upset my stomach. Have had a lot of gas today not sure if that's because of the carbs I chose or what. So got a decent chest workout in this morning.

    Reverse grip bench press
    Bar
    95x10
    105x10
    135x10
    155x8

    Bench press decided to switch it up a little
    135x10
    155x5
    185x3
    205x3
    225x2 (lower back completely cramped on second rep, got belt out)
    235x1
    Over all bench felt great. That reverse grip bench really kills be doing it first but trying to use it to help develop my upper chest.

    Decline hammer machine (weight in plates only)
    45x10
    70x10
    80x10

    Close grip bench
    135x10
    135x7

    Rope pull down
    4 sets got good pump

    One arm over head cable extension
    3 sets

    Superset
    Arnold press/ lateral raises
    15/20
    15/25
    15/30

    Pretty much when I get to shoulders my arms are toast.
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    So been super busy the last few days and haven't got a chance to update this. So wens was leg day and ill out line it first. Then Thursday was back and this morning was chest.

    So wens day morning I felt like poop, didn't have any drive to work out but pushed through legs.

    Front squat
    Warm up
    Warm up
    135x5
    155x5
    185x3
    205x3
    225x2
    No matter what I did I couldn't keep my gluts from cramping up when I would go down so it really hindered my rep range.

    Romain DL
    135x10
    155x10
    185x10
    205x8

    Wide stance leg press (plate weight)
    200x20
    290x20
    380x15
    380x15

    Lying leg curl
    3 sets of 10

    Leg extension
    3 sets of 15

    Standing/seated calf raise
    3 sets 20 each

    By the time I was done I was dragging my feet out of the gym

    Thursday for back
    30 bw chin ups
    30 bw pull ups
    Back extensions
    Bw x 10x6

    Sumo DL
    135x5
    155x5
    185x5
    225x5
    245x5

    High row machine
    2 sets of 15 45/90

    Seated preacher curl
    Wide grip 4 sets of 12
    Inside grip 3 sets of 12

    Standing alternating curl
    3 sets

    Then this morning
    DB flat bench
    Warm up
    Warm up
    60x10
    70x10
    75x10
    80x8

    Reverse grip flat bench
    135x10
    155x8
    165x7

    Incline flys
    35x15
    40x12

    Rope pulldown
    4 sets 12-15

    Cable single arm overhead tri extension
    3 sets of 10

    Bw dips
    10
    12
    16

    This morning felt pretty good and now time to eat.
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