Gains featuring Randoja

I find my form gets better on standing presses when i go heavier, and the putting your head through part comes very natural when using heavier weights as opposed to lighter weights and higher reps.
 
12-17 Chest, Tris

Bench 10@45--10@45--8@135--5@185--5@220--5@205--8@185
HS Incline 15@45--9@70--9@55--15@45 (weight per side)
Pec Dec 3x15@90
Incline DB Press 15@35--8@35
Chest concentrations 2x10@45
Cable XO Low 15,15,13@40 High 15,13@40 Mid 10,9@40
v-bar pushdown 15@60--15@70--15@80

Pretty weak day in the gym, friday was the first time doing ez-bar pullovers and my triceps are still ruined today. It made all pressing a nightmare. Just tried to maintain good form and get some stimulation out of the day.

[video=youtube;s5NrcKXlheI]http://www.youtube.com/watch?v=s5NrcKXlheI&feature=youtu.be[/video]
 
12-19 Legs

Squat 2x10@45--8@135--5@135--5@225--2@275--3x8@300
Leg Press 3x15@4pps
DB Walking lunges 3x20 with 45s
Leg Xt 3x15@105
Laying Leg Curl 15,12,12@100
Seated Calf Raise 20@90--20@180--30@270--15@135

Solid leg day today will be going for 3x8@305 next week.

[video=youtube;IlKyvErQmXQ]http://www.youtube.com/watch?v=IlKyvErQmXQ&feature=youtu.be[/video]
 
This log will be on pause for about a month. You can catch me here.
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Invalid Link Removed this is where I have been, now I'm back to the old log for a bit.

5-9 Shoulders

OHP 2x8@45--6@95--2x4@115--2@115
DB Arnold 8@40--8@45--6@50--1@55
DB Lateral Raise 3x8@20 Played around a little with alternating palms down and then forward, will do again.
Cable face pull 8@90--8@110--8@130--8@150--12@170
BB Front Raise 3x8@70
Chin ups for fun 3x5 Never, ever, thought chin ups would be fun for me


Pretty good day, still not getting up to my old numbers but the volume is easily maintained and I'm not that far off. Really all that is important to me is staying as big and strong in the shoulders as I can until I get back up on my calories. One thing to note about my face pulls is that I lean back on the weight so it doesn't pull my forward, I don't know if this is cheating or making it easier, but once I'm leaned back to balance my body doesn't move as I'm pulling. Chin ups went pretty good, yesterday I did some and got 10 in one set for a PR. Also it's kinda fun to lean back and keep your body limp and pull yourself up like you are rowing your chest to the bar, hopefully I will be able to add weight soon even if it's just a 5 or 10 to start.
 
5-10 Back Biceps

Chin ups 10,8,5 A PR overall
UH Machine Row 8@85--8@115--8@145
S Cable Row 8@100--8@130--8@150
OADB Row 2x8@70
BB Curl 2x8@70
Alt Db curls 10 each arm Standard and Hammer 2 sets each alternated. All with #25

Solid workout today, was by myself and basically relished the opportunity to "bro down" today. Went pretty slow and controlled all the weight today, got a ridiculous pump. Chin ups went really well too, got 10 to tie my PR then more sets. 3x10 is my goal before I put weight on them, I think I could do 3x8 right now.
 
Looking good rando. Those Arnold press numbers are pretty damn impressive bro. We need more rando vids tho!! :)
 
LiveToLift said:
Looking good rando. Those Arnold press numbers are pretty damn impressive bro. We need more rando vids tho!! :)
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I know it bro, unfortunately my training has gone dark. I broke the cable that connects my phone to my computer, I need to get a new one so I can start uploading again. I'll be sure to have one by the first. That's when Devan and I are starting our new routine. At the moment what we have planned is this:

Monday: 5/3/1 Deadlift No BBB (Week 1,2,3) 5/3/1 OHP with BBB (Week 3,2,1) I wont be doing the OHP progression backwards, just staggering the start so that either one exercise will be heavy and one light or both medium. Front Squats for 3 x 8-10.

Tuesday: This is dynamic/hypertrophy day with chest and legs, Main exercises is weighted dips, and leg extensions/curls, calves. This is the day we will do cable crossovers and flys, and tricep work, I will also do curls on this day. 3 sets of 8-10 up the weight after you get 3x10.

Wednesday: Rest

Thursday: This will be more of a dynamic/hypertrophy back and bis day. Main exercises will be weighted chins, rows, face pulls, all performed at a bit higher rep range 8-10 for 3 sets or so, up the weight after you hit 3x10. I'll be doing curls on this day as well, biceps are a weak point for me.

Friday: 5/3/1 Bench and Squat with the same arrangement as Monday. Might actually do BBB on this day just because there are 2 rest days following. Probably do the main exercises first, then come back and perform the BBB after I was done with all the heavy work. SLDL in the 3 x 8-10 range.

Saturday, Sunday: Rest

Edit: As time goes by the rep ranges on hypertrophy days and assistance will probably change between 6-12 reps.
 
Sweet man. I look forward to seeing those vids when I see an update in here! :)
 
5-13 Chest, Triceps

Chin Ups 3@BW--5@+25 Only got up to my nose on rep 5 but I'm counting it.
Bench Press 2x8@45--8@135--6@185--2x6@205--5+1 spotted@205
HS Incline 8@90--8@140--4@180
Cable XO High 2x10@60--Med 2x10@60--Low 2x10@60
V-bar Pressdown 3x10@140
DB OH XT 2x10@30
BB Curl 10,10,7@70

Pretty darn good day in the gym, hit that weighted chin PR right off the bat and was pretty motivated. Used the competition bench at the gym today and felt like it was really easy to get tight on, put 205 up for some decent sets, I believe on my best benching 5/3/1 cycle I hit 205x 9 or 10 for week 1, so I think my bench is about to start coming back up.
 
I did legs yesterday but spilled protein shake on my notebook and had to throw out a bunch of pages. Today I got in to the gym for a few and did this:

Chin ups 3@bw--5,4,3@+25--7@bw--3 BW Pull ups--3 more BW chin ups
BB Curl 8,8,7@80
 
Re subbed.
 
Still rocking it man! Chin-ups are great - they have crept their way into one of my favorite exercises
 
Chin ups are like the upper body deadlift!!
 
Thanks for the support fellas, it's only gonna get better from here.

5-16 Shoulders

PWO 1 scoop Muscle Marinade 3/4 Scoop Condense. I thought the Police would arrive at the gym at any time, cause from start to finish I never stopped killing it!

Pull Ups 8 +5 Reps
SOHP 8@45--6@95--2@115--1@135--2PP@155--5PP@145 I think I would have gotten 145 strict if I tried it before 155.
DB Arnold 8@45--6@50--5@55
DB Lateral Raise 3x10@20
BB Front Raise 2x8@80
Cbl Face Pull 10@120--10@150--6@190 Slightly sloppy
Pull ups 8 again!

Great day at the gym, so happy with my cut. 3.5 months in down 20lbs, deadlift up 20 lbs, pull ups increased by 6 reps, chins increased by +25lbs matched reps, maintained squat and bench strength, and PRd at my first competition. It just doesn't get any better IMO. 2 more weeks and then bring on the calorie surplus!
 
Killin it dude!
 
Skipped back day on friday cause I was moving, but everything is done, woke up in my new house and smashed some weight.


5-20 Chest Triceps

1 pull up--4pu@+25--4cu@+25--6pu@bw--5cu@bw
Bench 2x8@45--2x8@135--6@185--5@225--4@225--10@185
BB Incline 8@45--10@115--6@135
Mchn Fly 10@120--8@140--6@140
Skull crusher 10,10,7@80
Rope tri xt 2x8@90--10@70
6pu--3cu

Good day in the gym, bench is still on the rise, pull ups and chins as well.
 
5-21 Legs

Squat 2x8@45--2x8@135--6@225--6@275--5@315
Hack Squat 10,8@2pps--8@3pps
Leg XT 10@120--10@180--6@255
Leg Curl 10@130--10@160--5@205
Seated Calves 30@2plates--30@4plates--30@6plates
Standing Calves 30@325--30@460--30@580
 
5-23 Shoulders

10PU--9CU
SOHP 2x8@45--6@95--4@115--1@135
DB Arnold 8@40--6@55--1@60--7@40
DB Lateral Raise 3x10@20
BB Front Raise 10,8,8@70
7PU--6CU

Pretty good day today, feeling pretty large at only 175 lbs too.
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Nice hose running down that bicep bubba!! Looking lean with a purpose champ.
 
Hoes on your arm and hoses in them...win-win in my book!!
 
Lookin good buddy!
 
5-24 Back

2PU--2PU+35--3CU+35--3PU+25--3CU+25
Deadlift 8@65--8@135--6@225--5@315--4@365--3@405--0@425
UH Row Mchn 8@100--8@130--8@160--6@190
OADBRow 8@80--8@85--6@90--6@100
BB Curl 2x8@80
Alt DB Curl 50-60@25--30@25--20@25
3PU--3CU

Had a few beers last night and ended up waking up like 2 hours earlier than normal, just went to lift early, not my strongest session, but I feel I made the best of it. The triple at 405 was solid but tiring. Had a trainer talking to me on my first set of DB curls so I did a ton of them just standing there bsing about my deadlift and meet, and training plan for November. First time using a 100lb DB for any exercise today, pretty happy to be loving the big girls.
 
Nice rows broham!
 
Danb2285 said:
Nice rows broham!
Click to expand...

Thanks big dog!

5-28 Chest

4CU--6CU@+25--4CU@+25--3CU@+25--7CU--4CU
Bench 2x8@45--8@135--6@185--8@205--5@205--2x10@155--2x8@155
6CU--10 Dips--5CU--10 Dips--3CU--25 Dips

Really good day in the gym chin ups were good enough for a PR off the bat, and I was super close to getting 7 reps also. Bench also went great, felt good with the 205. I just kept benching today because there were 3 yoga pants clad gals in the room with me doing deadlifts and my ipod was plugged into the speakers. So I just kept benching. The pump was so awesome today, like looking a few months into my physique future.
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5-28 Legs

Squat 2x8@45--2x8@135--6@225--4@275--2@325--1@335--1@355
SLDL 3x8@135
Pseudo Hack Squat 2x8@2pps--8@3pps
Leg XT 10@150--10@195--9@255
Seated leg curl 10@130--8@160--4@175
Seated calf Raise 50@135--50@180--50@225

Pretty solid leg day, groin was a little tight or something today.
 
5-29 Fun Day

10 dips, 4 chins

Add weight: Chins +25, Dips +45
5C--10D--5C--10D--5C--10D--4C--10D--4C--10D

Ditch the weight
5C--10D--4C--10D--4C--22D

BB Curl 10/10@60--10/10@60--10/10@45--10/10@45

Pretty good day today, chin ups are still coming along really nicely, dips were easier than expected, I might add an additional 10 lbs to them next week. The reason my curls are annotated 10/10 is because I split the ROM into 2 parts, I essentially did 20 half reps per set. The first 10 reps are the lower 90 degrees of ROM, then the 2nd 10 reps are the top 90. It gives you a serious pump and starts to burn even with the light weight.
 
Dpol> every other DAA
 
5-30 Shoulders

SOHP 8@45--6@95--4@115--3@125--2@125
DB Arnold 8@40--7,7,5@45
DB Lateral Raise [email protected]
BB Front Raise 3x8@70
DB Rev Fly 8@20--3x8@25
DB OH Tri Xt 8@25--2x8@30
Rev Pec Dec 8@80--2x8@100
Bench Press 5x10@135

Wasn't feeling super strong today, traded off some weight for some volume. Was grinding on the last couple reps of the last couple sets of bench, but there was no way I was gonna call out for someone to pull 135 off of me lol.
 
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