just a log...
- Thread starter MANotaur
- Start date
MANotaur
Well-known member
Yo bro, glad to see you around. Solid leg sesh
Always glad to have you around here bean!! Looks like that program ypu were just on treated you well!! Maybe too well...all homo...
Flat bench: 185x12x8
Incline Bench: 135x10x10
BB shoulder press: 115x10x6
Lateral raises: 35x10x6
Couldnt get as much work in tonight as i was hoping cause i kinda tweaked my squating yesterday. Oh well no biggy itll be better tommorow im sure.
bean5er
Well-known member
MANotaur
Well-known member
All shoulders all day!
Db press 4x12
Unilateral db raises 4x12
Bent over ez bar row (emphaisis on rear delts) 4x15
Reverse db flys- 4x12
Upright rows 4x15
Roman chair leg raisesx120 1 set
Over head ez bar pull overs 4x20
Calf raises 6x25
Workin towards my goal of BIG capped shoulders and a 30 inch waist!
Db press 4x12
Unilateral db raises 4x12
Bent over ez bar row (emphaisis on rear delts) 4x15
Reverse db flys- 4x12
Upright rows 4x15
Roman chair leg raisesx120 1 set
Over head ez bar pull overs 4x20
Calf raises 6x25
Workin towards my goal of BIG capped shoulders and a 30 inch waist!
bean5er
Well-known member
That a boy. Nice session buddy.
MANotaur
Well-known member
Im thinkin 60s for my shoulders....i think i can do it! I got a ways to go but its a good long term goal! How yhe bean doin??
MANotaur
Well-known member
Yesterday
Squats 8x12
Leg press 6x12
Leg extensions 6x12
Wide grip BP 8x12
Flat bench DB flys 6x12
Incline bench 8x12
Incline flys 6x12
Ez Bar pullovers 6x15
Seated calve raises 6x20
Situps till failure
Today
Lying hammy curls 6x12
Seated hammy curls 6x12
Donkey kicks 6x12
Pullups 5x failure
Behind the neck lat pulls 6x12
Front lat pulls 6x12
Bent over BB rows 6x12
Overhead ezbar pullovers 6x15
Situps till failure
Calf press 5x20
Squats 8x12
Leg press 6x12
Leg extensions 6x12
Wide grip BP 8x12
Flat bench DB flys 6x12
Incline bench 8x12
Incline flys 6x12
Ez Bar pullovers 6x15
Seated calve raises 6x20
Situps till failure
Today
Lying hammy curls 6x12
Seated hammy curls 6x12
Donkey kicks 6x12
Pullups 5x failure
Behind the neck lat pulls 6x12
Front lat pulls 6x12
Bent over BB rows 6x12
Overhead ezbar pullovers 6x15
Situps till failure
Calf press 5x20
MANotaur
Well-known member
Shoulders:
Behind the neck bb press- 6x12
Alternate db front raises- 6x12
Bb upright row- 6x12
Cable lateral raises-6x12
Arms:
Bb curls ss w/ tricep pushdowns- 6x12
Cross nody hammer curls ss w/ oveehead tricep press- 6x12
Calves:
Seated calve raises- 8x12
Leg press calve press- 8x12
Abs:
Situp - 1 x failure
Ez bar pullover- 2x failure
Behind the neck bb press- 6x12
Alternate db front raises- 6x12
Bb upright row- 6x12
Cable lateral raises-6x12
Arms:
Bb curls ss w/ tricep pushdowns- 6x12
Cross nody hammer curls ss w/ oveehead tricep press- 6x12
Calves:
Seated calve raises- 8x12
Leg press calve press- 8x12
Abs:
Situp - 1 x failure
Ez bar pullover- 2x failure
MANotaur
Well-known member
MANotaur
Well-known member
Chest:
Flat bench- 8x12
Flat db flys - 6x12
Incline bench - 8x12
Incline flys- 6x12
Db pull overs- 6x12
Window wipersx 40
Didnt do any calve work cause my foot is killing me. Im gonna take it easy for a few days with lower body work to give it tine to heal and get back to working condition.
Flat bench- 8x12
Flat db flys - 6x12
Incline bench - 8x12
Incline flys- 6x12
Db pull overs- 6x12
Window wipersx 40
Didnt do any calve work cause my foot is killing me. Im gonna take it easy for a few days with lower body work to give it tine to heal and get back to working condition.
MANotaur
Well-known member
Glad yall made it..
Been slacking on the log but not in the gym or diet...my school and work are just sucking up my time
Chest day today...felt like a douche
8x8 flat bench
8x8 incline bench
6x12 flies
6x12 incline flys
8x12 Dumbell pullovers-focused more on transverse abnominus
Ketone levels are >100 so im burning lots of fat so thats good. Ate 3760 cals with <22 net carbs.
Been slacking on the log but not in the gym or diet...my school and work are just sucking up my time
Chest day today...felt like a douche
8x8 flat bench
8x8 incline bench
6x12 flies
6x12 incline flys
8x12 Dumbell pullovers-focused more on transverse abnominus
Ketone levels are >100 so im burning lots of fat so thats good. Ate 3760 cals with <22 net carbs.
MANotaur
Well-known member
Back and hams/ass tonight
Bent Over BB rows 6x12
tbar rows- 6x12
behind the neck pulldowns 6x12
front lat pulldowns-6x12
hamstring curls 8x15
donkey kicks 8x15
Situpsx100 ss/
leg raises x100
confession- my torso sucks- I got big obliques with a smaller than average chest and back- Ive always struggled with the taper. Ive always over compensated with bigger than normal shoulders and arms....well im tired of lookin goofy.
Ive got a big thighs, big calfs (17s) with decent arms (18s) and my chest measurement right now is about 45 if i remember right with a waist measurement of 34 inches.....something aint addin up- im 6'1 and 200-205 at ~12% bf according to my bia
when i work back-with pulldowns especially it seems like my bis end up with the most burn. Ive tried a wide grip, sitting up a little straighter, emphasizing the "squeeze" at the point of the contraction and yet nothing really helps me grow. Ive gotten lots stronger sure- but my torso is lagging.
frankly im tired of looking goofy and like ive got a gut cause my abs are bigger than my chest. Im not sure what to do. Am i just geneticallly damned or do yall think theres something else to it??
Bent Over BB rows 6x12
tbar rows- 6x12
behind the neck pulldowns 6x12
front lat pulldowns-6x12
hamstring curls 8x15
donkey kicks 8x15
Situpsx100 ss/
leg raises x100
confession- my torso sucks- I got big obliques with a smaller than average chest and back- Ive always struggled with the taper. Ive always over compensated with bigger than normal shoulders and arms....well im tired of lookin goofy.
Ive got a big thighs, big calfs (17s) with decent arms (18s) and my chest measurement right now is about 45 if i remember right with a waist measurement of 34 inches.....something aint addin up- im 6'1 and 200-205 at ~12% bf according to my bia
when i work back-with pulldowns especially it seems like my bis end up with the most burn. Ive tried a wide grip, sitting up a little straighter, emphasizing the "squeeze" at the point of the contraction and yet nothing really helps me grow. Ive gotten lots stronger sure- but my torso is lagging.
frankly im tired of looking goofy and like ive got a gut cause my abs are bigger than my chest. Im not sure what to do. Am i just geneticallly damned or do yall think theres something else to it??
Lukef2000
Well-known member
To get that lat taper your chasing your could throw in some straight arm pulldowns at the end of your workout. Straight arm pulldowns really isolate the lats ad damn it burns. Try some FST 7 staight arm pulldowns. 7 sets 30 second rest periods and in the rest periods you (subtly of course) flex your lats. It's killer for sure.
MANotaur
Well-known member
Thats a really good idea dude im gonna try that this saturday. Tonight ive got chest and and quads. For chest im thinking of doing more db work instead of bb to see if i can get a little more stretch in there.
But whats a good rep range with that fst7?? Just a standard 12-15?? And do you like a wider grip or a more narrow approach?
Lukef2000
Well-known member
Yeah the usual 12-15 rep range, I use a slightly wider than shoulder width grip. You'll love it man the pump is ridiculous.
It's a good idea to mix things up with dumbbells and barbells, I found when I was a predominant bencher one side of my chest was stronger than the other.
MANotaur
Well-known member
Yeah im thinkin im gonna either do unilateral work tonight or i might even throw in unilateral negetive only smith presses...ive gotta do something cause its getting fruatrating
MANotaur
Well-known member
ok guys just a quick and dirty chest workout tonight...nothing fancy- I was busy as all get out and just needed to get it done.
Flat Bench- 8x8
Incline bench 8x8
DB flys- 6x12
incline flys- 6x12
cable crossovers- 2x50
That's it....nice and to the point- felt like everything was worked really well especially my upper chest.
Flat Bench- 8x8
Incline bench 8x8
DB flys- 6x12
incline flys- 6x12
cable crossovers- 2x50
That's it....nice and to the point- felt like everything was worked really well especially my upper chest.
MANotaur
Well-known member
Ok little update-
between school and work and life...ive had about all I can take- I missed a couple of workouts and my diet pretty much went to ****--it happens.
I got to my breaking point last night. My wife started fussin and hollerin at me about something ( i completely zoned out and ignored her so our home could be possessed with zombie dicks and I could have aids and wouldnt know it) so i snapped and locked myself in my garage. I took off my shirt and went to work.
It wasnt really a work out so much as it was a way to blow off steam....i really dont know how many reps i did..i just loaded up the bar with 185 and just went balls deep non stop for about an hour...my legs just gave out and thats when I called it good. I followed it up with another our of continuous situps followed by another probably 20 minutes of Bench press. I really dont know what I was thinking but it was the only way I could clear my head and blow off steam. My knees hurt like a bitch this morning but their fine now.
My stress doesnt usually get to this level but last night i just had it. I dont know if anybody has ever felt like that but that attitude adjustment I gave myself worked. I slept like a baby and felt alot better the next morning-minus the stiff achy knees.
I dont reccomend this kind of workout-it was just impulsive and just kind of happened-that kind of behavior will get you no-where I promise!
On a more positive note....Im getting a new still cam for my self soon(ish) and we have family photos coming up in september. My wife and i are doin individual shots as well since the lady thats doing them is a family friend and she said she wants to build her portfolio so Im gonna do my first professional photo shoot in a month exactly. Ill be sure to get the nudes up here when I get them
between school and work and life...ive had about all I can take- I missed a couple of workouts and my diet pretty much went to ****--it happens.
I got to my breaking point last night. My wife started fussin and hollerin at me about something ( i completely zoned out and ignored her so our home could be possessed with zombie dicks and I could have aids and wouldnt know it) so i snapped and locked myself in my garage. I took off my shirt and went to work.
It wasnt really a work out so much as it was a way to blow off steam....i really dont know how many reps i did..i just loaded up the bar with 185 and just went balls deep non stop for about an hour...my legs just gave out and thats when I called it good. I followed it up with another our of continuous situps followed by another probably 20 minutes of Bench press. I really dont know what I was thinking but it was the only way I could clear my head and blow off steam. My knees hurt like a bitch this morning but their fine now.
My stress doesnt usually get to this level but last night i just had it. I dont know if anybody has ever felt like that but that attitude adjustment I gave myself worked. I slept like a baby and felt alot better the next morning-minus the stiff achy knees.
I dont reccomend this kind of workout-it was just impulsive and just kind of happened-that kind of behavior will get you no-where I promise!
On a more positive note....Im getting a new still cam for my self soon(ish) and we have family photos coming up in september. My wife and i are doin individual shots as well since the lady thats doing them is a family friend and she said she wants to build her portfolio so Im gonna do my first professional photo shoot in a month exactly. Ill be sure to get the nudes up here when I get them
snagencyV2.0
Legend
wait - you pulled me in here, for "just a log" ?? wth
meh oh well, I see some nice food pics to entertain me
where are the noodz?
meh oh well, I see some nice food pics to entertain me
where are the noodz?
MANotaur
Well-known member
wait - you pulled me in here, for "just a log" ?? wth
meh oh well, I see some nice food pics to entertain me
where are the noodz?
Theyre coming bro!! lol its bout times you got here!
Im getting some professional ones done in about a month and ill be sure to have those up. As soon as i get a decent little camera ill get some noodz up! Right now my phone is whats taking the food porn!
snagencyV2.0
Legend
bet it's even harder, when you're taking it upside down
:blink:
:blink:
MANotaur
Well-known member
You have no idea....point being why i shouldnt take it with my phone lols
MANotaur
Well-known member
Workout today
Squats- 8x12
Hack squats- 4x12
Leg press- 8x12
And
Db chest press4x15
Inline db press 4x15
Cable flys 7x15
And
Situps- 100 total
Reverse crunches- 100 total
And one burnout set on calves
Scale was 207 but jumped to 15.7% bf...hmmm...an almost 5% jump in 2 days...doesnt sound right...sounds like i need something a little more accurate lol
Squats- 8x12
Hack squats- 4x12
Leg press- 8x12
And
Db chest press4x15
Inline db press 4x15
Cable flys 7x15
And
Situps- 100 total
Reverse crunches- 100 total
And one burnout set on calves
Scale was 207 but jumped to 15.7% bf...hmmm...an almost 5% jump in 2 days...doesnt sound right...sounds like i need something a little more accurate lol
puccah8808
Legend
I'm in!!!
MANotaur
Well-known member
lol behind but ive got more time this week! im bored at work today which is why im lurking around...it also happens to be my off day-thats only cause its opening sunday for NFL....so yeah....
tommorow is chest and legs! super stoked!
and its my big beef day tommorow! ive got 3 lbs of beef and about 1.5 pounds of veggies im gonna pound! so stoked!
tommorow is chest and legs! super stoked!
and its my big beef day tommorow! ive got 3 lbs of beef and about 1.5 pounds of veggies im gonna pound! so stoked!
tacticalG
Member
Oh hell yeah, gotta love the red meat! Your muscles will be thanking you big time. I expect food porn pics from this epic feast
MANotaur
Well-known member
Oh hell yeah, gotta love the red meat! Your muscles will be thanking you big time. I expect food porn pics from this epic feast
And there will be pics!!! Dont you worry about it!!!
Welcome aboard bro!!!
1ifeblood
Well-known member
Ooh... if ya need a shoulder to cry on let me know. I'll have the KY ready.
MANotaur
Well-known member
Ok so workout today went like this...
squats 8x12
leg press 6x12
leg extensions 6x12
Flat bench 8x12
Guillotine Press 5x12 (effing hard and im sore as fock)
Incline Press 6x12
Dumbell flys 6x15
incline flys 6x15
cable crossovers 6x15
Over head medicine ball catches and throws-20lbs to failurex2
Tomorrow is Back and Hammys- gonna be loads of fun!
squats 8x12
leg press 6x12
leg extensions 6x12
Flat bench 8x12
Guillotine Press 5x12 (effing hard and im sore as fock)
Incline Press 6x12
Dumbell flys 6x15
incline flys 6x15
cable crossovers 6x15
Over head medicine ball catches and throws-20lbs to failurex2
Tomorrow is Back and Hammys- gonna be loads of fun!
MANotaur
Well-known member
Where's the pics? I'm sure you tore that food it up!!!
Sorry goki...ate it too quick
And back tonight...
Weighted pullups
BWx10
25x5
35x5
45x5
70x3
85x3
100x1
100x1
Partial singlesx5
Barbell rows
45x10
115x5
135x5
185x5
205x3
205x3
215x1
215x1
225x1
Dumbell rows
4x10
Dumbell pullovers
4x12
Super beat...i was covered in sweat and left feeling like jello. Had the plan to do hammys too but we decided to save those for tommorow to pair up with arms.
MANotaur
Well-known member
So Ive been been out of commission for the past week with a gnarly sinus infection. Its been terrible. Today my wife MADE me go to the gym where I hit chest and did deads...not much to report
guillotine press- 5x12
cable flys 8x12
dumbell flys 6x12
deads- I did 10 singles with increasing weight...I think I ended on 420ish...so not bad for not being able to breath right.
on a funny and kinda scary note...i sneezed right in the middle of my DB flys...and yeah snot hit the mirror and it tickled my nose and sent me into a sneezing fit-most likely the hardest set ive ever had to do but by damn I finished them.
guillotine press- 5x12
cable flys 8x12
dumbell flys 6x12
deads- I did 10 singles with increasing weight...I think I ended on 420ish...so not bad for not being able to breath right.
on a funny and kinda scary note...i sneezed right in the middle of my DB flys...and yeah snot hit the mirror and it tickled my nose and sent me into a sneezing fit-most likely the hardest set ive ever had to do but by damn I finished them.
snagencyV2.0
Legend
LOL damn man....
yeah I would have to take a pause breather when I felt that sneeze coming on..when I got them violent ones happening, it can wrack my whole body with a spasm something fierce, wouldn't necessarily worry about dropping the weight on myself or anything but I WOULD worry about tensing/locking up a muscle to hard trying to stabilize, and possibly tearing something somewhere (like a buttcheek muscle maybe?)
yeah I would have to take a pause breather when I felt that sneeze coming on..when I got them violent ones happening, it can wrack my whole body with a spasm something fierce, wouldn't necessarily worry about dropping the weight on myself or anything but I WOULD worry about tensing/locking up a muscle to hard trying to stabilize, and possibly tearing something somewhere (like a buttcheek muscle maybe?)