nice log and sorry I am late. Just found this log when you linked it into the other log.
In to support this log
In to support this log
Good point about the weight... it may be that way. what are you trying to do gain alot of size?
Log is looking excellent! Nice and detailed. Solid workouts. Keep up the great work!!
That looks like a Brutal leg workout man. Nice!with all that said today was a good day.....LEG day! currently my legs are very shaky as ai stand at a compputer to write this.....
I first off want to note that i took 1MR thoroughout teh workout and had a little coffee before so i def. had alot of caffiene..... I mention this because i was gettinga littel light headed today, but i was also pushing very hard so im gonna say its a mix of the two.
Eqplosive squat - 20-30s between reps, focusing on exploding, using a very low box and making sure to pause and just touch teh box then explode up.
145x5
155x5
165x5
175x5 - couldve prolly dont more but i didnt knwo where to start with teh rests between reps and teh low box.
Kept teh low box out for my squats which sure made a different knowing i got down super low on every rrep...didnt cheat any
squats
175x10
175x12
185x10
205x6
210x3 RPx3 RPx2 RPx3 RP x 1 - failure - somethin to be said about using the supports to catch teh weight...u know u gave it all
135x25 touchign the box on all
*i would like to note that on my heavier sets i do tend to take a couple seconds to catch my breath and regroup myself so its not exatly constant tension on my legs.
Front squat - been a while since i did these so wasnt sure where to start....put a small board under my heels for good form...much more compfrtable this way, also kept the box out
95x15
115x12
135x8
145x4 RP x3 RPx5 - had more but i stopped :-( i was a puss here
Leg Press - did the workout at my schools gym today so they have a different leg press, its the one that kinda moves in an angle not jsut teh 45 degree press
360x15 - easy
450x12
500x12
600x8
huge drop set - 540x8 450x10 360x10 270x10 180x25! ouch!!! haha didnt move for a while lol
DB RDL
75x12
85x10
85x8
85x8 Rest +1 DS 50x25
Hyperextension - tried to use my hams to curl back but it was hard, dunno if i did them right
BW 3 sets x 12
Seated leg curl
90x15
105x15
120x15
ss
Walking DB lunges
25 x 3 bout 40 yds.
Did the curls first in order to pre fatigue teh hams since i felt my quads had already gotten enough work since they were shaking lol
Leg. ext.
12 with legs in, 12 with legs out
50 - legs start out
60 - legs start in
1 secons squeeze at top reg. reps
90x15 - legs start out
90X13+2 legs start in
This workout was brutal....im jsut afraid it took a toll on my CNS...we will see how i feel teh rest of the night and tomrorow, sometiems after a workout liek this i almost feel brain tdea that night and the next day..... recovery shoudl be interesting as well... I will update taht for sure
That looks like a Brutal leg workout man. Nice!
well i usually do 10 min warm up on the eliptical then a decent amount of light weight squats or leg ext. to really warm up my legs.... whoel workotu was prolly bout 1.5 hoursBrutal... I second that.. how much time you in the gym? Aint no way I could do that in the 55min I am working out
What would you assume your BF % is in your picture?
i honestly have no idea...i do know i was tested in a bod pod a couple years ago and i was 4% but thats also when i was pretty sick lol....i also had acalipers done when i graduated hs and i was 5% at 165.....right now i relaly have no ideaI think your estimates on bodyfat are a little off, of course I could be wrong too, I'd say more likely 10%+. Not a bad bodyfat to sit at either way, but it's pretty hard to walk around at 5% bodyfat regularly.
BIA had me at about 7i honestly have no idea...i do know i was tested in a bod pod a couple years ago and i was 4% but thats also when i was pretty sick lol....i also had acalipers done when i graduated hs and i was 5% at 165.....right now i relaly have no idea
I'd agree with you on increasing your carbs. Your protein is good, up those carbs. Also make sure you are breaking your fast with the majority of your calorie intake.
Keep it up bro. That was a killer leg workout the other day. I think you beat mine today by a long shot lol
How did you feel today? Those legs still sore? Man the DOMS sometimes get ya... my back is stilla little stiff and its been 2 days!well i decided to take 4 caps agian otnight to help out the legs some mroe and also the sleep was so good last night , dunno if it was tehe extra cap of hghpro or the 3z, but we will see tonight....
Easy way around this:slept AMAZING again 4 caps is great.......decided to do the whtiefriday deal and pick up some recoverpro and also some 3z since AI has nbeen so good to me i gotta stick with them, solid ocmpanyfor sure.... i rlaly wanted to try the agmatitie or w.e its called lol but it was all out , who knows maybe theyll let me stillg et the deal on it when it comes in stock ...hint hint haha....anyways, i cant wait to see how the 3z stacks with the hghpro, recovery shoudl be sick!!!!.
so today was an off day, the quads are more sore today than yesterday, i find myself like falling down stairs when i go down them becaus my quads are jsut so weak right now its rediculous, i gues its a good thing but i probably will not be trianing legs for a while.
Tomorrow should be another killer chest workout with my buddy, i cant wait...I will probably try to do the same workout as before inorder to see how i progress but im the type of person that likes to constantly chang eit up so we will see...... what would u guys recommend? cuz my tris oepower my chest big time so i kinda want to pre fatigure teh chest tomorrow........
only popped 3 caps tonight so we will see how that goes, im up early agian tomrorow and anothe rlong day so i will post tomorrow night probably!
Glad to hear the HGHpro is doing you right.slept AMAZING again 4 caps is great.......decided to do the whtiefriday deal and pick up some recoverpro and also some 3z since AI has nbeen so good to me i gotta stick with them, solid ocmpanyfor sure.... i rlaly wanted to try the agmatitie or w.e its called lol but it was all out , who knows maybe theyll let me stillg et the deal on it when it comes in stock ...hint hint haha....anyways, i cant wait to see how the 3z stacks with the hghpro, recovery shoudl be sick!!!!.
so today was an off day, the quads are more sore today than yesterday, i find myself like falling down stairs when i go down them becaus my quads are jsut so weak right now its rediculous, i gues its a good thing but i probably will not be trianing legs for a while.
Tomorrow should be another killer chest workout with my buddy, i cant wait...I will probably try to do the same workout as before inorder to see how i progress but im the type of person that likes to constantly chang eit up so we will see...... what would u guys recommend? cuz my tris oepower my chest big time so i kinda want to pre fatigure teh chest tomorrow........
only popped 3 caps tonight so we will see how that goes, im up early agian tomrorow and anothe rlong day so i will post tomorrow night probably!
no prob....u guys got great products and have treated me to well to not continue....so thank u!Glad to hear the HGHpro is doing you right.
Thank you VERY much for the order!
Keep up the great work!
So i decided to go the pre fatigue route on my chest today......
chest/tris - 11/19
Cable incline fly - great squeezes on every set
20x15
20x15
30x12
35x8+2 forced DS 20 x 8+2
incline DB press
45x15
50x12
55x8
60x6+2
45x18+2
Flat DB fly
30x15
35x12
40x12+2
Dips
20x12
20x10
20x10 DS BW x 4
20x4? + 3 negatives DS BWx4+3 negatives
hammer strength press
90x15
100x12]110x9+2
120x6+2 DS 70x10
3 way cable fly (1 set low, middle and high)-
20X15 - each height
20x15
One big tricep superset....it's 5 sets of 20......reg rope pressdowns, CG rope pressdowns, rope overhead ext, str8bar pressdown, rev rip str8 bar pressdown ......did 2 sets of that, arms were swollen!
tris feel way more dead than my chest once again, sometimes it seems no matter what i do i cant completely stimulate my chest....any ideas?
been able to hit my calorie goals pretty well these past few days....up to 3200 now, debating if i wana bring it down at all in order to compensate for thanksgiving or jsut say f**k it and eat my ass off anyways haha
took 4 caps again tonight of hghpro since im acutally gonna be able to get 8 hours of sleep otnight, more like 8.5 probably CANT WAIT! haha....
very strong back/bis workout manhad a pre w/o meal today and it definitely made a diffeence towards the end of the workout.....normally i start to get pretty worn out but not today, had to force myself to leave the gym
back/bis
pull up
x6
x5
x5
x5 - frustrating.....not gettin too much buetter on these, but i will keep workin on it
pull up machine
50x15
40x15+2
30x7 DS 60 x 11 - happy with this, incfeased reps and wieght!
Bent over row - for the record...form was not very good, sometimes i wanna move weight....not that bent over except teh 2 sets at the end.
185x15
205x12
215x12
235x8
245 RP 4 x 2
135x15
135x15
CG low cable row
145x12
160x10+2
160x8+2
115x20
115x15 rest + 5
Rev grip hamer strength pulldown
90x12+3
10x8+3 DS 70x12
110x15 DS 90x10
120x8 DS 90x10 DS 70x10
one arm smith machine row
95x12+3
105x12
115x12+3
str8 arm pulldown
35x15
40x15
40x15
ss
front pulldown
80x10+2
70x12+3
75x12
Spider curls
40x12
40x10+2
40x10+4
40x9+3 DS 15lb DB x 10
lying cable curl
70x13
80x10+3
90x8+3 negs DS 70 x 8 60x10
one arm preacher machine
30x11
30x8 +2
35x6+3 negs - left arm is way stronger ont ehre but i stop at the # my right arm died on.......im left handed btw lol
my pwo meal fell around 730-8 and i gotta be in bed by 10 cuz i gotta get up early tomorrow . Im going to have to have another meal before bed so im gonna try to take the hghpro in about an hour after that big 1750 cal meal ...hopefully it still does something !
I'm glad you were open to go back and play around with your dosing. It looks like it might really pay off for you.ok sooo first off al ittle update on last nights experiment with 4 HGH and also 3Z.......sleep was AMAZING! i mightve only gotta liek 6 hours of sleep but i woke up and jumped right outta bed and that even with not feeling too great the last couple days...ims till alittley sniffly but i feel alot better today, i think i need some more 3z. My legs are feeling the workout hardcore today though, hopefully it will get better the next couple days instead of worse liek it usually does
Absolutely. I just have to be sure not to have too close to my workout or I'll pop :lol:had a pre w/o meal today and it definitely made a diffeence towards the end of the workout.....normally i start to get pretty worn out but not today, had to force myself to leave the gym
glad to have you following!What's good in here figured I'd follow.
thanks man, some good ideas there for sure!Don't get down on the pullups. It just takes time increasing your power to weight ratio for your back and bi's. Plus there isn't much cheating on them unless you start to swing. If you workout with someone, do assisted ones so you hit 12 reps each time. Another trick to increase it is to either hold one position of the pullup (example, halfway) for 5-10 seconds then come down and repeat. Or have your partner assist you after failure getting up and go down slow, assist up, go down slow, repeat until you feel like you can't even hold on..then get grips and repeat
I'm glad you were open to go back and play around with your dosing. It looks like it might really pay off for you.
Absolutely. I just have to be sure not to have too close to my workout or I'll pop :lol:
thanks....glad to hae someone actually reading all that haha!very strong back/bis workout man
keep it up!
I woudl love to be in the gym all day haha but i dunno sumtimes i feel liek i gotta get out cuz im burning too many cals ya know...gotta find what works for me i guess....i may try that, gotta think of a bunch of stuff to do tomorrow then lol abs/calves/traps...maybe bis hmmmmm lolCongrats on the shoulder lifts. Try increasing the volume you're doing with more sets for a week and see how your body reacts. Some of us (many of us smaller guys) react better to higher volumes of sets. Not less weight, just more sets to really get that burn.
Just my $0.02. Keep it up bro