2016 Log

Bengal

Bengal

Active member
Awards
0
Decided to start logging again
Age 41
Height 5'9"
Weight 185-190
BF estimate 13%
Goals sub 10%, weight 200-210
Workouts powerbuilding, GVT, body weight mix.
 
Bengal

Bengal

Active member
Awards
0
3/30
Arms
Weighted chins. +40@5,50@5,60@5,70@3,80@2,60@3
Deadlift/curls 135@3x3 sets
Straight bar skull crushers 135@15,10,8
Close grip bench 225@10,275@5,295@6,315@5
3 rounds of DB curls,chin-ups,chin up holds with a body weight curl. Not sure if there is a name for that one
Pushdowns. Weight is way off (lighter than machine says)
150@10,175@6,185@6,195@6,150@10,100@15
 
Bengal

Bengal

Active member
Awards
0
3/31 Chest
Flat bench
225,245,255,265@10 , 275@8,225@20
Ring dips 8,6,6
Suspension push-ups 5@10
Suspension flies 5@8
Dips 1@20,4@10
 
Bengal

Bengal

Active member
Awards
0
4/1
Back
I am surprisingly sore as heck. I am crushed from the waist up. Today was an easy back day
Pull-ups varying grip types.
5 reps, 10 sets
10 pull downs, 10 reverse grip rows, 10 face pulls. 5 rounds. That's all for today
 
Bengal

Bengal

Active member
Awards
0
4/2
GPP
OA DB snatches 5 reps ea arm
Band squats 10
Towel pull-ups
Renegade rows 5 ea.
Ab wheel 10.
OA burpees 6
Band curls 15
For 3 rounds. This legit kicked my ass. I was going for 4 rounds. Idk if pre workout was too much today. I sometimes get dry heaves. Not today. Puked after round 3.
 
Bengal

Bengal

Active member
Awards
0
4/4 Chest part I
Am
Flat DB press 75,80,90x8. 90 4x6
3@10 low cable crossovers
PM 150 perfect push-ups.
 
Bengal

Bengal

Active member
Awards
0
4/5 AM ARMS
4 Rounds done as a circuit
Close grip bench 10
Chin-ups 8
Diamond Pushups 15
Hammer Curls 12
V Bar Push Downs 15
Curl Bar Curls 20
PM. Various high rep curls and triceps work with resistance bands
 
Bengal

Bengal

Active member
Awards
0
4-6 Chest Part 2
Flat DB bench. 50 5@10, 55 2@10, 60 2@10, 65 2@10. 1 min rest between sets. Next time should use 60 or 65 for all ten sets
Decline BB bench. 135 10@10. 30 sec-1 min rest.
 
Bengal

Bengal

Active member
Awards
0
4/7 Shoulders
Handstand push-ups
Goal was 10 sets of 15. Below was reality
8 sets of 15
6 sets of 5
New pr for total reps.
Band work for a solid pump
 
Bengal

Bengal

Active member
Awards
0
4/8 back
Pull-ups various grips
30 sets of 5
 
Bengal

Bengal

Active member
Awards
0
4/10 GPP
2 rounds
DB snatches 5 ea
10 burpees
5 pull-ups
5 ea renegade rows
10 squats
15 band curls
10 bw triceps extensions.
Had to modify this, babies woke up from nap
5 rounds of
10 band shoulder press
10 squats
15 suspension bw rows
10 triceps extensions
15 band curls
 
Bengal

Bengal

Active member
Awards
0
4/11 Chest AM
Superset 6 sets
12 flat DB press + 10 dips
4x12 cable flies
PM
Incline DB press 8 sets of 12
Incline band flies. 5 sets of 15
Low band crossovers 3 sets of 12
 
Bengal

Bengal

Active member
Awards
0
4/12 Arms
AM Gvt barbell curls and overhead tricep press
PM Gvt band curls and band push downs or extensions
 
Bengal

Bengal

Active member
Awards
0
4/14
Quick Shoulder circuit.
3 rounds. Handstand push-ups and various resistance band exercises
 
Bengal

Bengal

Active member
Awards
0
4/15
Another quick day
Seated military and flat DB bench press super sets
4 sets not much to speak of here. Then some
Push-ups and pec deck for a pump.
 
Bengal

Bengal

Active member
Awards
0
4/17 cardio. 2.5 miles
4/18 Am
Chest. slow reps, super sets.
DB bench and dips 5 rds of 8
Incline hammer strength and cable x overs 5x8
Pm cardio 2.75 miles
 
Bengal

Bengal

Active member
Awards
0
4-19 Arms. AM Slow opposing super sets
5 rds 8 reps each. DB curls, straight bar skull crushers.
3 rds 8 reps curl bar curls, straight bar push downs
PM Arms
Resistance cable exercises
2 arm overhead extensions. 4@8
1 arm overhead extensions 4@8
overhead extensions 4@8
Seated curls 4@8
Seated single arm curls 4@8
 
Bengal

Bengal

Active member
Awards
0
4/21
Shoulders
Hand stand push-ups 5x10
Face pulls 3x12
Behind the neck pull-ups 3x5
Straight arm swinging pull-up to parallel 3x5
 
Bengal

Bengal

Active member
Awards
0
4/25
Am Circuit
4 rounds
Flat bench 4-6 reps
Decline push-ups 10
Kettle bell cleans 5 each
Dips 10
Low cable crossovers 10

PM
Incline DB bench. 5@10
Incline flies. 5@10
Flat close DB bench 5@10
Decline push-ups 5@10
 
Bengal

Bengal

Active member
Awards
0
4/27 Back
Behind the neck pull-ups 4@5
Tucked lever rows 4@5
4 wide, 4 parallel, 4 chins (12 rep set x 3)
Close and wide lat pull downs 10 ea 3 rds
 
Bengal

Bengal

Active member
Awards
0
4/28. GPP
10 x 10
Burpees
And various core exercises: Russian twists, janda situps, side v ups
 
Bengal

Bengal

Active member
Awards
0
4/29
Circuit 5 rounds
5 handstand push-up burpees
5 barbell squats
5 behind the neck pull-ups
1 negative drawbridge, Stallone, or dragon flag. Whatever you know it as.
 
Bengal

Bengal

Active member
Awards
0
5/2 chest circuit
4 rounds
10 dips
10 hammer strength incline press
10 push-ups
10 incline flies
15 hanging knee raises
 
Bengal

Bengal

Active member
Awards
0
5-3 Shoulder Circuit AM
5 rounds
10 Handstand Pushups
10 45lb plate raises
5 behind the neck wide pullups

2 rounds
10 double kettlebell front raises
3 stiff arm ( not straight arm, slight bend) pullups to parallel

PM wanted more shoulder reps
Handstand push-ups. 10x10
 
christ83189

christ83189

Well-known member
Awards
1
  • Established
4/29
Circuit 5 rounds
5 handstand push-up burpees
5 barbell squats
5 behind the neck pull-ups
1 negative drawbridge, Stallone, or dragon flag. Whatever you know it as.
What in the world is a handstand push up burpee?
 
Bengal

Bengal

Active member
Awards
0
Go from standing to handstand, do a handstand push-up, kick your feet down to the standard push-up position, do a push-up, come to your feet in a squared position and jump.
I wanted to incorporate some shoulders with conditioning and I was limited on time.
 
christ83189

christ83189

Well-known member
Awards
1
  • Established
Go from standing to handstand, do a handstand push-up, kick your feet down to the standard push-up position, do a push-up, come to your feet in a squared position and jump.
I wanted to incorporate some shoulders with conditioning and I was limited on time.
Thats some hardcore burpee action there lol dang
 
Bengal

Bengal

Active member
Awards
0
5/4. Lower Body
Incurred a significant back injury years ago which resulted in surgery. Was told another one would be inevitable at some point of my life. That was 11 years ago. I have squated, deadlifted,& and overhead pressed what is heavy to me within the past few years. I would have some nerve pain a day or so after the workouts. So obviously this is counter productive. Trying to slowly and safely reincorporate squats and deads.
GVT style
Squats 5x10 @ 135
Stiff leg 5, then 5 standard deads 3 sets @ 135
3 5 count L Sits.

Decided to log ,or atleast attempt to its a lot of work, my food intake. Not monitoring calories, just trying to eat clean and often.
 
Bengal

Bengal

Active member
Awards
0
5/5 Back
Pullups wide 3@8
Pullups parallel grip 3@8
Wide cable rows 3@8
Close cable rows 3@8
Under hand pull downs 3@8
Wide pull downs 3@8
 
Bengal

Bengal

Active member
Awards
0
5-4 175.2
small bowl of steel cut oats
1 scoop muscle milk with whole milk
1/2 peanut butter jelly on whole wheat
1 scoop muscle milk in water
1 apple
1 large bowl bbq pulled pork
1 large "breakfast burrito"
1 cheese burger on whole wheat bun
handfull of steak fries
bowl of sauteed mushrooms
small bowl bbq pulled pork
Hand full of dark chocolate chips
8oz steamed broccoli
1/2 baked potato
3 fried eggs
 
Bengal

Bengal

Active member
Awards
0
5-5 176.2
steel cut oats
2 fried eggs
scoop muscle milk in whole milk
1 banana
1 baked chicken leg qtr
1 protein bar
bowl of sauteed mushrooms
large bowl baked ziti
8 oz baked haddock
Brown rice
Broccoli
 
Bengal

Bengal

Active member
Awards
0
5/6 Biceps
Chin ups. 4x8
Incline DB curls 4x8
Hammer curls 4x8
Curl bar curls 4x8
 
Bengal

Bengal

Active member
Awards
0
5/6 175.2
1 cup mac and cheese
2 fried eggs
1 scoop muscle milk in whole milk
1 piece of cheese pizza
1 baked chicken leg qtr
1 banana
1 piece cheese pizza
1 large bowl "cheese steak"
1 peanut butter jelly sandwich on whole wheat
 
Bengal

Bengal

Active member
Awards
0
5/8 Full body circuit 5 rounds
10 skull crushers
10 curl bar curls
10 suspended push-ups
5 behind the neck pullups
10 heavy resistance band squats
 
Bengal

Bengal

Active member
Awards
0
5/8 175.2
2 pieces whole wheat toast w/olive oil
1/2 avocado
4 scrambled eggs
Homemade turkey sausage
2 scoops muscle milk 2 tbsp peanut btr in 12 oz whole milk
1/2 baked potato with olive oil
Greek yogurt w raspberries and honey
2.4 oz tuna
4oz chicken breast
Steamed rice and broccoli
Spinach salad
 
Bengal

Bengal

Active member
Awards
0
5/9 176.4
Banana
Muscle milk in water
Chicken leg qtr
Banana
Rice
Baked roast beef
Cottage cheese
Home made stir fry. Rice, turkey sausage, 2 whole eggs, steamed broccoli
2 scoops muscle milk, 2 tbsp peanut butter, 12 oz whole milk
 
Bengal

Bengal

Active member
Awards
0
5/9
Chest
Incline bench 3x8
Flat bench 6,6,5,2
Dips, push-ups, high cable crossovers 4x10
 
Bengal

Bengal

Active member
Awards
0
5/11 Back
Decided to try 4 pills a day. Really wanted to see if 2 pwo was noticeable.
Circuit 4 rounds 8 reps
Double DB rows
Pullups
Horizontal Rows
Circuit 4 rounds 8 reps
OA seated cable rows
Pullups
Underhand horizontal rows
 
Bengal

Bengal

Active member
Awards
0
5/10 Shoulder circuit
5 rds
10 handstand push-ups
10 DB high pull
5 front, 5 lateral raises
10 face pulls
 
Bengal

Bengal

Active member
Awards
0
6/7
Picking up where I left off. Just ran Super Dmz 5.0 for a little over 4 weeks. Link to log in above post #38. It was good for recomping. Start and end weight stayed the same. Gained 1/4 in on chest and 1/4 inch on each arm. I was hoping for more. Hoping for more of a DS kind of run. But that's on me I suppose. I would not run it again due to the cost of the product. It goes for anywhere between $75 and $100 a bottle. I ran 2 bottles on IML's dime. I am not saying this was a bad product by any means. I did not notice any side effects. Only positive effects. Again the only downside is the cost. For someone considering to run all of these compounds together this is a great option. Each compound solo is between $40-50 a bottle.

Trying something new training wise. Going to incorporate more BWE. On some exercises I will be doing a 12 count rep. 4 count negative, 4 count pause, 4 count positive. Let's go

Decline 12ct push-ups 8,8,8,8,8
Flat 12 ct push-ups 8,8,8,8,7
Incline 12 ct push-ups 6,6,6,6,6
Incline 12 ct resistance band flies 8,8,8
12 ct crunches 8,8,8,8
If anyone thinks this sounds easy, try it yourself. I ain't no punk.
 
Bengal

Bengal

Active member
Awards
0
6/17. Chest
Took a break do to vacation.
Deep 12 count decline reg width push-ups. 10,8,8,8,8
Same as above but wide. 8,8,6
Flat 12 ct push-ups 8,8,6
Incline push-ups 8 count 6,6,8
Dips 8,8,8
Low mid and high isometric holds as finisher
 
Bengal

Bengal

Active member
Awards
0
6/19 GPP
Casual paced workout today under the 90 degree sun.
6 25 yard sprints with bear crawls back to the start.
5@10 squats
5@10 burpees
3@10 b/w tricep extension push-ups
10@10 various floor ab work.
That's all
 
Bengal

Bengal

Active member
Awards
0
6/20
Back
8 ct wide pullups 6,6,6
8 ct parallel pullups 6,5,5
8ct pull downs 3@10
8 ct seated rows 3@10
 
Bengal

Bengal

Active member
Awards
0
6/21
8 ct handstand push-ups 5x5
Upright rows 3@10
Dive bomber push-ups 3@8
 
Bengal

Bengal

Active member
Awards
0
6/22 Legs
BW
Squats 10,10,10
Box pistols 5,5,5
Single leg bridge 10,10,10
Single leg stiff dead lift 10,10,10
 
Bengal

Bengal

Active member
Awards
0
6/22
AM Bw leg workout. Nothing too exciting.
PM 3 mile run.
 
Bengal

Bengal

Active member
Awards
0
6/23 chest
High incline slow close grip push-ups 4x10
High incline slow wide push-ups 4@10
Flat 12 ct push-ups 8,8,8
Going to try to pick this up again in the PM. Time to goto work
 

Similar threads


Top