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Back day. Felt great this morning. Lots of energy, intense, focused, angry!

Weighted Pull-ups (10x10, rest paused if needed although short rests):
25x9x1
20x9x1
15x10
15x10
15x10
15x8x2
15x8x2
15x7x3
15x7x3
15x6x4 (Invalid Link Removed)

Bent over rows (underhand grip):
135x15 (5 sets)

Rope straight arm pulldown (5 sets to failure, 30 seconds rest):
130x17
130x12
130x11
130x9
130x8

Seated cable rows (5 sets to failure, 30 seconds rest):
150x18
150x15
150x15
150x13
150x12

Finished with 20 minutes of cardio on the elliptical.

Great work out. Absolutely loved the intensity I had. I just wanted more and more. Didn't want to stop!

Also, I am now a little over half way through my cycle so I took measurements today. I forgot the paper at work tho so I won't be able to post them till tomorrow.
 
deepseajs said:
Back day. Felt great this morning. Lots of energy, intense, focused, angry!

Weighted Pull-ups (10x10, rest paused if needed although short rests):
25x9x1
20x9x1
15x10
15x10
15x10
15x8x2
15x8x2
15x7x3
15x7x3
15x6x4 (Invalid Link Removed)

Bent over rows (underhand grip):
135x15 (5 sets)

Rope straight arm pulldown (5 sets to failure, 30 seconds rest):
130x17
130x12
130x11
130x9
130x8

Seated cable rows (5 sets to failure, 30 seconds rest):
150x18
150x15
150x15
150x13
150x12

Finished with 20 minutes of cardio on the elliptical.

Great work out. Absolutely loved the intensity I had. I just wanted more and more. Didn't want to stop!

Also, I am now a little over half way through my cycle so I took measurements today. I forgot the paper at work tho so I won't be able to post them till tomorrow.
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That is a great workout, bro! The volume of your workouts makes me want to keep increasing mine, clearly it's working for you too!
 
Shoulders today. Another great intense workout. Hope it continues for the rest of the cycle!

DB shoulder press:
30x20 (warm up)
40x15 (warm up)
55x10 (warm up)
70x10
70x10
70x10
70x9
65x8

Arnold presses:
30x10 (5 sets)

Side lateral raise:
25x15
30x15
30x14
25x15
25x15

Upright row:
80x15
90x15
90x15
90x13
80x15

Barbell shrug:
225x15 (5 sets)

Elliptical - 20 mins

Finally starting to see some of the water weight fall off. Have been eating really low carb during the week (salads and lean meat almost every meal) with a refeed day on Saturday where I still eat healthy but I'll eat pastas and bread and such.

Measurements to come soon
 
deepseajs said:
Upper arm - 14.25(R), 14(L)
Mid thigh - 21(both sides)
Upper chest - 39.5
Upper body around shoulders - 49.5
Waist around navel - 34
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4 week measurements:
Upper arm (unflexed) - 15" both sides
Upper arm (flexed) - 17" both sides
Mid thigh - 24.5" (R), 24" (L)
Upper chest - 42.5"
Shoulders - 49.75"
Waist around navel - 33"

Current weight is also 189lbs. I think I started at 184? So even training fasted and recomping I have managed to slim my waistline, increase muscle, and add about 5lbs. Weight will probably fluctuate a bit. Not bad!! Loving these results!
 

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Workout today was awesome. Really got into it. Wish it never had to end! Arm day, biceps and triceps!

Barbell curls:
40x15 (warm up)
60x15 (warm up)
80x10 (warm up)
100x10
110x10
110x6x4 (rest pause)
90x10
90x10

Ez bar curl (wide grip):
65x10
75x10 (4 sets)

Weighted bench dips:
45x10 (10 fast sets)

Reverse grip tricep push down / machine preacher curl (superset, 5 sets to failure, 30 seconds between sets):
130x24 / 70x17
130x24 / 70x14
130x18 / 70x11
130x16 / 70x9
130x14 / 70x9

Elliptical for 20 minutes pushing it hard.

Gotta make those gainz!
 
Cardio day. Did a calisthenics routine. Some push-ups, sit-ups, and pull-ups. Then swam 1000m. Swimming was a pain, lats are still sore from my pull up work out the other day, and triceps are sore from yesterday. Actually had a pretty big pump when I was done tho.
 
I dig the style, bro! It's reminiscent of a trend in Korean fashion. Blue jacket with a black lapel, meshing with a black button up shirt and no tie. Very cool.
 
Hastur said:
I dig the style, bro! It's reminiscent of a trend in Korean fashion. Blue jacket with a black lapel, meshing with a black button up shirt and no tie. Very cool.
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Thanks dude! Just bought the jacket today lol. I love it. All classy and **** lol
 
Gym opens in 40 minutes. Going to completely annihilate myself. Plus I think this tank adds about 10% to all my lifts :D
 

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Got straight demonic in the gym this morning. Blasted some heavy metal and got angry at the weights. Leg day. Went heavy. Didn't track my work up sets just the working sets. 2 working sets per exercise going to failure and then some using rest/pause technique and just grinding it to utter failure. Quads felt like exploding.

Leg extensions:
200x20
215x10+7 (5 sec rest/pause)

Leg press (held weight at top as needed to get reps, got a really ****ty angle video of my second set but not really worth posting):
720x8
720x8

Hack squat:
270x8
320x8

Lying leg curls:
155x8+2 (5 sec rest/pause)
155x6+3 (5 sec rest/pause)

Seated leg curl:
130x14
130x12

Seated calf raise:
180x8 (made my calves cramp up)
160x10

Standing calf raises:
220x12
240x10

Prowler sprints (thanks Dma378 for the motivation to try these for the first time, I absolutely loved them. Going to be a leg day staple for sure! Heart rate was up and I was sweating like a beast after these. Distance not 100% sure, was approximately 30 yards, 15 down, 15 back):
135x30 yards
225x30 yards
225x30 yards
225x30 yards
225x30 yards

Finished with 15 minutes of steep incline walking on treadmill.

Felt great today. Love a good leg day.
 
Awesome!! I feel like the sled has not only helped with getting in some good HIIT, but has made my Squats much better and more controlled through the hamstrings. I was surprised after my first sled session that that is where I was the most sore, the hammies. Really hits mine good.
 
Dma378 said:
Awesome!! I feel like the sled has not only helped with getting in some good HIIT, but has made my Squats much better and more controlled through the hamstrings. I was surprised after my first sled session that that is where I was the most sore, the hammies. Really hits mine good.
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Ya I think I'll definitely be sore tomorrow. Last couple sprints I had to really drive to move that damn thing
 
Will be traveling for work this week. So tomorrow will be a non lifting day. Going to have to find a gym where I'm going. Sure there will be one around. I'll be about 20 minutes from New Orleans so has to be. Will still be updating my log everyday tho! Nudes to come! :)
 
Traveling for work this week. Luckily found an LA fitness 5 minutes from my hotel. Super nice gym, and wasn't even crowded even tho it was late afternoon. Chest and biceps today. Crazy pump. Felt ****ing great. Veins were popping. Dick arms like crazy dudes! :D

Only logged working sets. Each exercise had 2-3 work up sets. Rep range 8-12 except for decline DB presses.

Leverage Incline Press (weight on each side):
135x9
135x8
135x5

Leverage Chest Press (weight on each side):
115x5 drop 90x5
90x8

Decline DB press (2 sets to failure):
45x21
45x19

Cable cross over (weird machine):
42.5x10
37.5x10

Alternating DB curls:
50x10
60x7x2 (10 second rest pause)

Barbell curls:
100x12 (Invalid Link Removed)
100x9

Machine preacher curl:
110x8
100x10
100x8

Crazy pump in forearms. Dinner time!
 
When in Louisiana you have to get crawfish am I right? So damn good.
 

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Shoulders and triceps today. Same as past few workouts I didn't log my work up sets, just working sets. Mostly 2 sets each pushing to failure, then trying to squeeze out a couple more. Blazed through this workout very fast. Probably only 45-60 seconds rest between sets. Was drenched in sweat after.

Leverage Shoulder Press (weight each side):
90x8
90x7+2 (15 second rest pause)

Lateral raises:
40x10
40x8+2 (15 second rest pause)

Bent Over Rear DB Raise:
30x10
30x10

Reverse Machine Fly:
175x12
190x11

Barbell Shrug:
315x11
315x9

Tricep Pushdown:
190x10
190x9

Skull Crusher / Close Grip Press (Superset):
70x10 / 70x10
70x10 / 70x10
70x8 / 70x10

Bent Over Cable Tricep Extension:
30x12
30x10
30x10

Did 20 minutes of fasted cardio this morning before work. Steep incline walking on treadmill.

Overall felt great today. Solid pumps. Really starting to notice increased vascularity. Had a vein popping in both my front delts that I could trace to the beginning of my biceps. Hopefully that's a sign my major bicep vein will start showing soon. Always wanted bicep veins! Stomach fat is still being stubborn although waist line has shrunk. Feel like that will be the last to go and might take a little while. Gotta keep pushing!

Here's a little selfie from my tricep extensions! Arms are starting to look good!
 

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Back day with a couple ab workouts.

Underhand Lat Pulldown:
175x12
175x10

Closegrip Front Lat Pulldown:
175x7+3 (5 second rest pause)
175x9+2 (5 second rest pause)

Bent Over Barbell Row (Underhand grip):
185x8
185x8

Seated Cable Row (weird machine):
190x9+2 (5 second rest pause)
190x8+2 (5 second rest pause)

One Arm Cable Row (tweaked my wrist the other day, cable felt better than holding a DB):
100x12
100x12

Deadlift (haven't deadlifted heavy in a while. Did a bunch of light warm up sets then a couple working sets. Still didn't go heavy because I didn't have a belt and I didn't want to go too crazy my first time back in a while):
185x12
275x8 (Invalid Link Removed)

Ab Crunch Machine:
120x12
150x12
170x10
170x10

Weighted Decline Sit Ups:
45x12
45x12
45x12

Felt pretty tired today. I'm not a fan of working out in the afternoon but I don't have time on this work trip to do it in the morning. Just been doing 20 minutes of fasted cardio in the mornings here in the hotel then hitting up a real gym in the afternoon. Heading home tomorrow tho so will be back in my routine. Friday and Saturday will just be cardio days then Sunday back to legs. Next 2 weeks of workouts will be fairly insane as far as intensity and volume, so stand by!!

Really ****ty blurry picture but kind of shows some of the vascularity coming out in my forearms. Camera didn't capture it all though which is very frustrating.
 

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You know what's crazy good for back day , do the reverse grip barbell rows , with an ez bar I'll throw 2-3 plates each side and row it all the way to the ground and up like a power row , sets of 10-12 with that I'll use those as part of a superset and the heart rate shoots up
 
Alpha1agreda said:
You know what's crazy good for back day , do the reverse grip barbell rows , with an ez bar I'll throw 2-3 plates each side and row it all the way to the ground and up like a power row , sets of 10-12 with that I'll use those as part of a superset and the heart rate shoots up
Click to expand...

I am so going to try that next back day!
 
deepseajs said:
I am so going to try that next back day!
Click to expand...

Yes trust me and if u like that superset , try rack pulls with Db pull over I was doing 315 today of the squat rack and I was on a platform so my knees were right above the bar and then a 60lb Db 5/12 was the reps man it feels like I injected some synthOL right in my lats no joke
 
Alpha1agreda said:
Yes trust me and if u like that superset , try rack pulls with Db pull over I was doing 315 today of the squat rack and I was on a platform so my knees were right above the bar and then a 60lb Db 5/12 was the reps man it feels like I injected some synthOL right in my lats no joke
Click to expand...

Lol I love that feeling
 
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