VarioCam's 08 Log

[Variocam]

Decided to start the season with a new log.

Routine is:
Mon: Chest/Traps
Tues: Legs/Lowerback
Thurs: Back
Fri: Arms/shoulders

Im pretty light right now at about 157 lbs b/c I decided to cut back on my squatting (dropped about 25 lbs) and upped the cardio.
Maxes:
Bench:235
Squat:??? best ever was 385 @ 181
Deadlift: 450

Monday: Chest
DB Benchpress 80'x12 60'sx10 80'sx10 60'sx10 80'sx10 The 60's were done hammer press style (tricep emphasis)
30* Incline DB Press 65'sx6 65'sx6 65'sx6 65'sx6 65'sx6 65'sx6
Flat DB Fly 40'sx12 40'sx12 40'sx12 40'sx12
Cuban Rotation 20'sx12 20'sx12
Bodyweight Dips Bwx20 Bwx10 Bwx10
Smith Shrugs 90x15 180x15

 

[Variocam]

Wednesday: Legs/Lower back
Deadlift 135x3 225x3 295x3 315x8 nice and easy
Powerclean 135x5 155x3 175x1 185x1 135x8 135x8
Leg Press 180x15 360x15 450x15 540x15 630x6 630x6 360x20
Front Squat 135x10
Full Squat 135x15 135x15 135x15
Good Morning 135x15 185x8 185x8 135x15

Notes: 2 hour workout, just tried to get as much done as possible. 45* Sled Leg press was done so emphasis on teardrop of quads. Deadlifts were easy, just didnt want to go higher b/c I felt lazy. All lifts raw so lower back and legs are really pumped and its hard to walk . Drank a ton on New Years so had some nice water weight in me, I think thats why my endurance was pretty good.

My schedule is off b/c gym was closed new years, might as well have been with the hangover I had.

 

[Westerner]

Some heavy workout you do at wednesday,very good.

Are these records in bench and deadlift with 157?
Why did you loose so much weight,and what are your goals now,return to 181 or increse strength with this BW?

 

[Variocam]

Some heavy workout you do at wednesday,very good.

Are these records in bench and deadlift with 157?
Why did you loose so much weight,and what are your goals now,return to 181 or increse strength with this BW?

I did 385 usapl legal depth on squat with a blown z suit that was a few sizes too large, belt, wraps at about 181.
But my legs are so small now I doubt I could get more than 315 raw and 330 with gear.

I havent done barbell bench in awhile but I think I could put up 235 raw as I have done it as light as 165 and Im about as strong now as I was then.

Deadlift my best is 450 at 157.

I got down to 165 by dieting and then got sick along with a combination of other factors and seem to have hit rock bottom at 155-160, but my upper body is as strong as I was at 180.

My goal is just stay ripped and see where my strength goes. If my weight goes up thats fine by me.

 

[Variocam]

been too busy working on my car and some subwoofer enclosure to go to the gym past 2 days. Breathed in too much mdf dust and gotta let my lungs recover, I need a better mask.

 

[Variocam]

Monday: Chest
DB Hammer Benchpress 70x12 70x12 70x9 70x12
30* Incline DB Press 70x5 70x5 70x5 70x5 70x10
Cuban Rotation 20'sx10 20'sx10
Flat DB Fly 40'sx12 40'sx12 40'sx12
Bodyweight Dips Bwx12 Bwx12
Rope Hammer Curls 90x14 90x12

Felt kind of sick so kind of lethargic and easily winded. Working to get some tricep emphasis so Im doing the presses with palms facing, which is a lot harder.

 

[kabuki]

Felt kind of sick so kind of lethargic and easily winded.

found while doing remodel on my house lots of chemicals state they are CNS depresants on the label. i know MDF has lots of chems in it as well. Just a thought.

nice lifts for your size.

That is a lot of weight to lose at your BW.

 

[Westerner]

nice lifts for your size.

That is a lot of weight to lose at your BW.

I agree with Kabuki,you lose to much weight.But if you didn't lose strength,it is great.
My biggest mistake was losing 20pounds one year ago,from about 187-167.I lose it in 2-3months,in that time i did lot of cardio and none weightlifting.My squat goes from 395 to 310
I thought it will help in soccer,but it didn't.

From my point of view,now it is ideal time that you start hypertrophy/strength training program,with slow lifting,not fast,not explosive from bottom,because if you jerk bar violently,then there will not be muscle contraction through all move,on this way on some part of movement the bar will lift the hand(or leg),and not what should be,that hand lift the bar.And any type of training which is not producing hypertrophy,is not effective in muscle strength.Because if you increase your strength,without hypertrophy,that only mean's that you develop better skils in weightlifting.So bulking again,and then cuting through good diet looks the best way,if you want to stay at some particular bodyweight class.(my english is not so good to explaine it better)

 

[Variocam]

I agree with Kabuki,you lose to much weight.But if you didn't lose strength,it is great.
My biggest mistake was losing 20pounds one year ago,from about 187-167.I lose it in 2-3months,in that time i did lot of cardio and none weightlifting.My squat goes from 395 to 310
I thought it will help in soccer,but it didn't.

From my point of view,now it is ideal time that you start hypertrophy/strength training program,with slow lifting,not fast,not explosive from bottom,because if you jerk bar violently,then there will not be muscle contraction through all move,on this way on some part of movement the bar will lift the hand(or leg),and not what should be,that hand lift the bar.And any type of training which is not producing hypertrophy,is not effective in muscle strength.Because if you increase your strength,without hypertrophy,that only mean's that you develop better skils in weightlifting.So bulking again,and then cuting through good diet looks the best way,if you want to stay at some particular bodyweight class.(my english is not so good to explaine it better)

Thursday: Back
DB Row 90x15 100x15 100x15
Chins Bwx10 easy.
Wide Lat Pulldown 200x12 200x12 200x12
IsoLateral Row 90x15 180x12 180x12
Isolateral Pulldown 160x10 160x10



Yeah, Im between programs. I actually havent lifted a full week of working out since November.
I get back to university next week and will have better gym options then. Probably stick with 4 day split if I can make it every day, Im just sort of maintaining what I have. Im getting over the cold pretty good so Im all set for getting back to serious lifting

 

[Variocam]

Friday: Arms/Shoulders
Close Grip Bench Press 135x10 155x8 165x6 185x3
Hands Together CG Bench 135x5 135x5 135x5 really close grip....
DB Side Raises 25'sx12 25'sx12 25'sx12
DB Rear Raises 20'sx8 20'sx8
Clean And Press 135x5 155x1 165x1 Haven't done any oly presses in a long long time ...
1 Arm Tricep Pushdown 40x12 40x12 40x12
1 Arm Cable Curl 50x12 50x12 50x12
Barbell Curl 65x12 75x12 45x10

Drank a lot last night so this was ****ty but could be a lot worse especially on the close grip bench. And I put more than my weight over my head on press so it could be much worse, form sucked though.

 

[Westerner]

Clean???How come that you do them?Any particular reason?Press is very good for yor weight.Can you do more?

 

[Variocam]

Clean???How come that you do them?Any particular reason?Press is very good for yor weight.Can you do more?

ever since I stopped westside training Ive been doing sort of instinctual type stuff like Ill feel like putting up some heavy weight just to do it.
My best press was about 175 but I weighed 180 at the time.
My program will be a lot more structured next week when Im back to my usual gym.

I like cleans, I think it builds deadlift power and one of my 08 goals is to pull 500 raw and power clean 225. My program will get a lot more regular when Im back at school.

 

[Variocam]

this is gonna get ridiculous the next few weeks, bear with me...

Monday: Chest
Flat Dumbbell Press 80'sx12 80'sx12 80'sx12
Neutral DB Press 60'sx14 Palms in
30* Incline DB Press 65'sx10 65'sx10 65'sx10
Flat DB Fly 45'sx10 45'sx10 45'sx12
DB Cuban Rotation 25'sx10 25'sx10
Bodyweight Dips Bwx30 Bwx15
Hammer Curls 32.5'sx12 32.5'sx12 32.5'sx12
1 Arm Cable Pushdown 40x15 40x15 non stop.
PecDec Mediumx12

 

[Variocam]

Tuesday: Legs/Lowerback
Powerclean 135x10 155x8 175x6 205x0 205x0 135x10
Front Squat (from a clean) 135x10 135x10 135x10
Shrugs 135x30 135x30 135x30

Almost got 205, it actually hit my chin but I didnt get it racked. Workout took about an hour.

 

[kabuki]

nice session

 

[Variocam]

Thursday: Back
DB Row 100x18 100x15 100x12
Widegrip Lat Pulldown 165x12 165x12 165x12
Alternating 1 Arm Cable Row 60x10 60x10 60x10 non stop
Barbell Shrugs 135x15 185x15 225x15 275x12
Military Press 135x10
Chins BWx15

 

[Variocam]

Pause Close Grip Bench 135x8 155x6 185x3 135x8
DB Side Laterals 25'sx12 25'sx12 25'sx12
Clean/Pushpress 135x5 135x5 135x5
1 Arm Cable Pushdown 60x12 60x12 60x12 30-45 second rests from here on out
Rev. Grip 1 Arm Pushdown 40x12 40x12 40x12
Alternating DB Curl 30'sx8 30'sx8 30'sx8 30'sx8
No Attachment Cable Superset 40x10 40x10 40x10 First do tricep extension with the cable stack (no attachment, just hold the carabiner) and then hammer curl from the low position
Rope Tricep Extension/Cable Bar Curl Superset 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl

Pump got ridiculous after the two supersets. As noted, shortened rest period to 30-45 seconds. total time was about 1 hour 15 mins. Weight is coming back now that I am in better control of eating/training situation lol.

 

[Variocam]

Forearm is a little messed up from playing tackle football in the ten degree weather here. Healing quick though.

Gonna do legs today and do chest tomorrow just to be sure.

 

[kabuki]

shortened rest periods can be quite challenging but quite productive. Any reason for doing the drop set on the bench?

 

[Variocam]

felt like my workout on close grip bench wasnt enough but i felt fried from the heavy set so I did the dropset.

 

[Variocam]

Monday: Legs
Leg Press 180x20 380x20 580x12 580x12 Quad emphasis
Leg Extension Lightx20 Mediumx20 Mediumx20 Heavyx10 Heavyx10 Heavyx10
Seated Leg Press Mediumx20 Mediumx20
Calf Raise Heavyx10 Heavyx10 Heavyx10

Forearm is feeling better, hopefully will be benching tomorrow. Quads feel more sore than usual, I don't normally do much leg machine work and when I (rarely) squat I use my glute/hams more.

 

[Variocam]

Tuesday: Chest
DB Benchpress 85'sx12 85'sx11 85'sx8
30* Incline DB Benchpress 65'sx10 65'sx10 65'sx10
Cuban Rotation 22.5'sx12 22.5'sx12
Flat DB Fly 45'sx12 45'sx12 45'sx12
Cable Fly 40x18 50x10 40x12 40x12
BW Dips BWx15 arm hurt
PecDec Mediumx10 Mediumx10 Mediumx10
Barbell Shrugs 135x30 135x30 135x30 135x30 to relax upper back
Nautilus Pullover Mediumx20 Mediumx20
Arm felt okay for most of workout.
Bodyweight after workout was about 165 without shoes, weight is coming back quick. Workout was a bit more than 1 hour.

 

[Westerner]

I see that you return to old gym,much more things to do

Why don't you do chins and dips with extra weight?You will progress faster and have more benefits,when you come at more then 15reps in both,you can't improve yourself so much anymore,just advice.I love dips,chinups and pullups but i dont have dip station,and bar for chinup's is outside,(it is cold in my country this time of year)although that is not something it will stop me but now i'm concetrated on other things.Jas is expert in dips,he was doing it with + 200pounds for reps,crazy!


Great leg press for your size 580x12 is amazing,i never really train it,but i was able to lift with one leg 400,with 2legs top was 590(there were no space for more weight)but i think limit could be 660,you're better then me.

 

[Variocam]

I see that you return to old gym,much more things to do

Why don't you do chins and dips with extra weight?You will progress faster and have more benefits,when you come at more then 15reps in both,you can't improve yourself so much anymore,just advice.I love dips,chinups and pullups but i dont have dip station,and bar for chinup's is outside,(it is cold in my country this time of year)although that is not something it will stop me but now i'm concetrated on other things.Jas is expert in dips,he was doing it with + 200pounds for reps,crazy!


Great leg press for your size 580x12 is amazing,i never really train it,but i was able to lift with one leg 400,with 2legs top was 590(there were no space for more weight)but i think limit could be 660,you're better then me.

Thanks, definitely more stuff to do at this gym.
I don't do much ROM on the leg press b/c Im focusing on quads, my legs in general don't need much work, they were up to about 25+" around when I measured for a squat suit a few months back, right now they are a bit smaller, also some leg presses are easier/harder then others. I use dips and chins as volume to fill out the rest of the workout after the main stuff so probably wont add weight to them but well see. Only reason I did leg presses was b/c arm hurt too bad to squat.

 

[Variocam]

Wednesday: Cardio
30 mins fairly high intensity on Concept2 rowing ergo
A few light sets of powercleans with 135 and some standing presses with 135

 

[Variocam]

Thursday: Back
DB Row 110x12 110x12 110x12
Lat Pulldown 180x5 180x5 180x5 180x5 180x5
1 Arm Cable Row 70x10 70x10 70x10 no rest, alternate arms.
Hangcleans 135x8
Shrugs 225x10 275x10 275x10

Short rests on most exercises.

 

[Variocam]

Friday: Arms/Shoulders
Close Grip Bench 135x16 (failure) 155x8
Hands Together Close Grip Bench 135x8
DB Side Laterals 30'sx8 30'sx8 30'sx8
Rack Jerk 135x8 sloppy
1 Arm Tricep Cable Pushdown 70x12 70x8 70x8
1 Arm Reverse Grip Tricep Cable Pushdown 50x12 50x12 50x12
Alternating DB Curls 40'sx8 40'sx6 40'sx5
Arm Superset, did 3 supersets: 40x20 Rope Ext., 70x12 Rope Ext., 70x10 Bar Curl
Arm Superset No attachments, 3 supersets: 40x10 First do tricep extension with the cable stack (no attachment, just hold the carabiner) and then hammer curl from the low position
Light Ab stuff


im impressed with progress on db curls. Repitition CG bench is about where it was when I was a bit heavier.

 

[Variocam]

Monday: Chest
Flat Dumbbell Press 90'sx10 90'sx8
Neutral Palms Facing DB Press 75'sx6 75'sx6
30* Incline DB Press 60'sx12 60'sx12 60'sx12
DB Cuban Rotation 22.5'sx8 22.5'sx8
Flat DB Fly 45'sx13 45'sx18 45'sx15
DB Curls 45'sx5 to see if I could.
Bodyweight Dips BWx22

This was a fairly heavy workout so I didn't go overboard.

 

[Westerner]

Variocam,what kind of gear did you use when you compete in powerlifting.I think you said that you had bench shirt.


Why dont you train regular bench press?Do you think you will progress in it with this kind of training,or you're not planing to go in powerlifting anymore?

 

[Variocam]

Variocam,what kind of gear did you use when you compete in powerlifting.I think you said that you had bench shirt.


Why dont you train regular bench press?Do you think you will progress in it with this kind of training,or you're not planing to go in powerlifting anymore?

I had a titan centurion nxg s+ squat suit and a z suit for deadlifts.

Never got a bench shirt. Im getting out of it b/c I dont like the training, id rather train to look good.

I suck at bench and hate training it, im just not built for it. I also hate squatting so no reason to do pl.

 

[Variocam]

Tuesday: Legs
Leg Extension lightx15 Mediumx15 heavyx10 heavyx10 heavy = entire stack.
One Leg Press Mediumx15 Mediumx15 Mediumx15
Calf Raise Mediumx15 Mediumx15
Good Morning 135x10 135x10
Rack Pull 315x5 315x5
Push Press 135x10
20 mins on recumbent bike

hard to record weights when the machines are pin loaded.

 

[Westerner]

I had a titan centurion nxg s+ squat suit and a z suit for deadlifts.

Never got a bench shirt. Im getting out of it b/c I dont like the training, id rather train to look good.

I suck at bench and hate training it, im just not built for it. I also hate squatting so no reason to do pl.

Absolutelly it is not for everyone,and sooner you findout that,better.But it is great that you like weightlifting stuff,hehe.

I could never train only for look,i will always find something where i can develop strength,or any physic&motoric aspect,but everyone is different.

 

[Variocam]

Absolutelly it is not for everyone,and sooner you findout that,better.But it is great that you like weightlifting stuff,hehe.

I could never train only for look,i will always find something where i can develop strength,or any physic&motoric aspect,but everyone is different.

Got my reasons. Don't feel like paying money to compete and lose. My legs grow like weeds so I avoid training them as much as possible (like they will get as large as my waist if I squat consistently). And I think bench shirts are lame.

I also like doing lots of cool different ****, curl variations, stuff like that. I do some functional stuff like snatches, power cleans, etc, and I do some sandbag work that I dont record here.


Thursday: Back
DB Row 110'sx12 110'sx12 110'sx12
Lat Pulldown 180x10 180x10 105x12 slow
1 Arm Cable Row 75x8 75x8 75x8
Nautilus Pullover Mediumx20 Hardx10
Shrugs 225x20 225x20 225x20 hard
Chins BWx12 BWx5
DB Shrugs 75'sx30 75'sx30

 

[Variocam]

one mother of a workout, but only 1:15 mins long.

Friday: Arms/Shoulders
Close Grip Bench Press 135x18 135x12
Hands Together Close Grip Bench Press 135x8
Dumbbell Side Lateral Raise 27.5'sx10 27.5'sx10 27.5'sx10
1 Arm Tricep Cable Pushdown 70x15
1 Arm Reverse Grip Tricep Cable Pushdown 50x12
1 Arm Tricep Cable Pushdown 70x12 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x10 40x10
Dumbbell Alternating Curls 40'sx8 40'sx8 40'sx5 hard
Dumbbell Hammer Curls 30'sx8 30'sx8 30'sx8 hard
Cable Tricep Extension (No Attachment) 50x12 50x12
Cable Hammer Curl (No Attachment) 50x12 50x12
Dumbbell Incline Negative Curls 35'sx1 35'sx1 35'sx1 35'sx1 35'sx1 veins poppin out
Dumbbell Incline Curls (very slow) 25'sx10 25'sx10 25'sx8 fried
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30

 

[Westerner]

one mother of a workout, but only 1:15 mins long.

Friday: Arms/Shoulders
Close Grip Bench Press 135x18 135x12
Hands Together Close Grip Bench Press 135x8
Dumbbell Side Lateral Raise 27.5'sx10 27.5'sx10 27.5'sx10
1 Arm Tricep Cable Pushdown 70x15
1 Arm Reverse Grip Tricep Cable Pushdown 50x12
1 Arm Tricep Cable Pushdown 70x12 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x10 40x10
Dumbbell Alternating Curls 40'sx8 40'sx8 40'sx5 hard
Dumbbell Hammer Curls 30'sx8 30'sx8 30'sx8 hard
Cable Tricep Extension (No Attachment) 50x12 50x12
Cable Hammer Curl (No Attachment) 50x12 50x12
Dumbbell Incline Negative Curls 35'sx1 35'sx1 35'sx1 35'sx1 35'sx1 veins poppin out
Dumbbell Incline Curls (very slow) 25'sx10 25'sx10 25'sx8 fried
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30

When i see all this you do..man,leave something for tommorow


What do you think about this kind of trainings,it looks good:
http://www.bodybuildingforyou.com/maximum-strength/maximum-strength-pete-sisco.html?hop=easyvegan

I start to train squats according to this alpha strenght workouts and betha strength workouts,it looks logical,and my squats are not going up now so i will test it:
http://www.bodybuildingforyou.com/training-fitness/static-contraction-training.htm

What do you think?

 

[Variocam]

When i see all this you do..man,leave something for tommorow


What do you think about this kind of trainings,it looks good:
Maximum Strength by Pete Sisco - Author of Static Contraction Training

I start to train squats according to this alpha strenght workouts and betha strength workouts,it looks logical,and my squats are not going up now so i will test it:
Static Contraction Training By Pete Sisco- Learn Static Contraction Training

What do you think?

Probably works, Im just getting out of the strength game and focusing on looking ripped and good.

give it a shot. Ive done some static stuff after my main lifts and its nice for killing residual stuff, also negatives work pretty good too. good for busting a slump. Idk about all the math and stuff sisco talks about, I think you can just do some weeks lift heavy and few reps and longer rests and other weeks go lighter and do a ton of volume with less rest based on how you feel.

 

[Variocam]

Dumbbell Bench 90'sx12 90'sx8 90'sx7 rom is a lot better than before, weights felt doable
30* Incline Dumbbell Bench 70'sx8 70'sx8 70'sx8
Cuban Rotation 22.5'sx10 22.5'sx10
Dumbbell Fly 45'sx12 45'sx12 45'sx12
Calf Raise Machine 200x12 200x12 200x12 had to wait for dip station to open up
Bodyweight Dips BWx20 BWx15 easy fast
PecDec Fly Easyx15 slow Hardx8 Mediumx12 slow
Dumbbell Hammer Curl 40'sx5 40'sx5 35'sx5 this was heavy, reps were kinda sloppy
Curl Machine Hardx8 with some assist Mediumx10 used other hand and got a few extra reps and slow negatives

this was a fun workout, viens in arm are something sick. Had 2 cups of coffee first, go figure. Im gonna start doin some creatine too.
Gonna try for 95's next week I hope.

 

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx15 100'sx15 100'sx15 100'sx15
Lat Pull Down 165x15 165x15 165x10
1 Arm Cable Row 90x10 90x10 90x10
Plate Shrugs 100'sx15 100'sx15 100'sx15

I had 300 mgs of caffiene and 15 mgs of creatine before this workout, Felt amazing but got some dehydration cramps and lightheadedness. Im pretty hyper still.

 

[Variocam]

Thursday:: Arms/Shoulders
Close Grip Bench Press 135x17+3spot 135x10
Hands Together Close Grip Bench Press 135x6 disappointed lol
Dumbbell Side Lateral Raise 30x10 30x10 30x10
1 Arm Tricep Cable Pushdown 60x10 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x15 40x15
Seated Cable FrenchPress 70x15 100x6
Dumbbell Alternating Curls 37.5x10 37.5'sx5 37.5'sx5 hard
Dumbbell Hammer Curls 27.5'sx10 27.5'sx8 27.5'sx8 hard
Cable Tricep/Bicep Superset no attachment. 40x15 40x15 each arm no rest
Dumbbell Incline Curls 32.5'sx5
Dumbbell Incline Negative Curls 32.5'sx1 32.5'sx1 32.5'sx1 32.5'sx1 32.5'sx1
Dumbbell Incline Curls (very slow) 20x15 20x10 20x10
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30
Machine Bicep Curl Lightx30 Lightx30
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30
Machine Bicep Curl Lightx30 Lightx30

 

[Variocam]

Monday: Chest/Tris
Dumbbell Bench 95'sx8 95'sx8
45* Incline 60'sx10 60'sx10 60'sx10
Dumbbell Fly 45'sx10 45'sx10 45'sx10
Bodyweight Dips BWx15 BWx15
PecDec Rear Delt Fly Lightx10 Lightx10
PecDec Fly Easyx15 slow Easyx15 slow Easyx15 slow
Horizontal Press Machine mediumx12

shorter workout then usual, about 35 minutes long. Felt so burnt out after the 95's (never done over 90's so I was happy) that rest of workout was a labor to finish and I took it easy.

 

[Variocam]

Wednesday: Back
Dumbbell Row 110'sx15 110'sx15 110'sx10
Wide Lat Pulldown 150x15 150x12 150x10
Seated One Arm Cable Row 105x10 105x10
Powerclean 135x5
Barbell Shrugs 225x30 225x30

 

[Variocam]

Friday: Arm
Close Grip Bench 135x15 135x15 135x12
DB Side Laterals 30'sx8 30'sx8 30'sx8
1 arm cable pushdown 70x10 70x10
Reverse grip 1 arm pushdown 50x15 50x15
Alternating Dumbbell Curl 40'sx8 40'sx8 40'sx6 40'sx5
V Bar Cable Curl 100x12 100x12 100x12
Rear Delt Fly Lightx12 Lightx12

 

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx10 90'sx10
45* Incline Dumbbell Bench 65'sx6 65'sx6 65'sx6 65'sx6 steep incline
Dumbbell Fly 40'sx15 40'sx15 40'sx12 contraction
Bodyweight Dips BWx20 BWx15
Rear Delt Fly Machine Lightx12 Lightx12
Low Cable Fly 30'sx15
High Cable Fly 30'sx15
PecDec Fly 65x12 65x12 65x12 short rests (30s)

 

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx20 100'sx20 100'sx15
Lat Pulldown 165x10 165x10 165x10 form work
One Arm Cable Row 105x10 105x10 each side
Plate Shrugs 100'sx25 100'sx25 100'sx25
Bodyweight Chins BWx10 BWx5 fail
Calf Raises 200x10 200x10 200x10

 

[Variocam]

Friday: Arms
Close Grip Bench Press 135x15 135x15
Hands Together CG Bench 135x6
DB Side Laterals 30'sx8 30'sx8 30'sx8
1 arm cable pushdown 60x15 60x15
Reverse grip 1 arm pushdown 50x15 50x15
Alternating Dumbbell Curl 40'sx8 40'sx8 40'sx8 40'sx8
Dumbbell Hammer Curl 25'sx10 25'sx10 25'sx10

forgot to post this workout, been really busy with car and school stuff.

 

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx10 90'sx8 90'sx4
35* Incline Dumbbell Bench 65'sx8 65'sx8 65'sx6
Dumbbell Fly 45'sx10 45'sx10 45'sx10 felt tired
Bodyweight Dips BWx15 BWx15 BWx15
Foam Rollered PecDec Fly Heavyx5 Heavyx5 Heavyx5
Lever PecDec Fly Heavyx10 Heavyx10 Heavyx10
Calf Raise 200x12 220x12 220x12
Plate Shrugs 100'sx25 100'sx25

kind of an average workout. Didnt get any pump until I got to the dips. I need to start doing legs again but I feel so lazy right now.

 

[Variocam]

Friday: Arms
Closegrip Barbell Benchpress 135x5 185x3 205x1 225x1!!!! 135x10 normal grip
DB Side Laterals 30'sx10 30'sx10 30'sx10
1 arm cable pushdown 40x10 40x10 back against pad for both of these pushdowns, makes it a lot harder.
Reverse grip 1 arm pushdown 20x10 20x10
Alternating Dumbbell Curl 40'sx6 40'sx6 40'sx6 40'sx6
Straight Bar Curl 100x12 100x12
Rope Tricep overhead 90x15 90x15
Powerclean 135x5
Plate Shrugs 100'sx20 100'sx10 100'sx10 really hard to grip today
20 mins of cardio on a bike

Im happy about this workout, first time going heavy on bench in awhile and I set a pr for close grip bench, my normal is probably like 245 maybe and I weigh about 160 so Im pretty pumped!

 

[Variocam]

Monday: Chest
Dumbbell Bench 85'sx14 85'sx10 85'sx8 really ****ty bench b/c the good benches were taken.
45* Incline Dumbbell Bench 60'sx10 60'sx8 60'sx6
Dumbbell Fly 40'sx12 40'sx12 40'sx12 slow
Bodyweight Dips BWX22 BWx15
PecDec Fly 65x15 65x15 65x15
Plate Shrugs 100'sx30 100'sx30

weigh around 165ish

 

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx20 100'sx16 100'sx15 better form then usual
Lat Pulldown 150x15 165x8 180x6
One Arm Cable Row 105x8 105x8 105x8 alternate each side
Rack powerclean 135x5 155x3 175x1 wrist got ****ed up.
Plate Shrugs 100'sx30 100'sx30 100'sx30
Bodyweight Chins BWx10 nice and slow full contraction
Calf Raises 210x20 180x20 160x20


sort of worked on form so weights were a bit different then usual

 

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 80'sx12 70'sx10
45* Incline Dumbbell Bench 60'sx8 60'sx6 60'sx6
Dumbbell Fly 40'sx12 40'sx12 40'sx12
Bodyweight Dips BWx15 BWx15
Plate Shrugs 100'sx30 100'sx30
Machine Calf Raise 220x15 220x15
Dumbbell Bicep Curl 40'sx10 easy

Took several days off b/c of spring break travelling and I feel really weak. Should be back into the swing eventually...