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Liftandswim's Log

7/3

Week 5, Day 4

Deadlift
405x2
455x2
470x2
455x2
405x2

Weighted Dips
+90x8
+90x8

Barbell Lunges
225x5 each leg
225x5 each leg

Lateral Raises
2x20
superset
Face Pulls
2x20

Alternating Dumbbell Curl
3x10 each arm
superset
Tricep Pushdown
3x20

Hammer Curl
2x10
superset
Overhead Extension
2x20

Stay strong AM.
 
7/4

Week 6, Day 1

Pause CGBP
225x8
225x8
225x8

Cable Row
3x10

Lat Pulldown
2x15

Straight Arm Pulldown
2x25

Alternating Dumbbell Curl
2x15, 2x10, 1x8

Dumbbell Preacher Curl
2x20

Barbell Curl
1xBurnout

Rolling Tricep Extension
2x15, 2x12, 1x10

Tricep Pushdown
3x20

Eat up and enjoy the day.

Stay strong AM.
 
7/5

Week 6, Day 2

Squat
405x5
420x5
420x5

Lat Pulldown
2x15

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Tricep Pushdown
5x15
superset
Incline Curl
5x15

Looking forward to next week's deload. Body is starting to get beat up. May switch things up a bit after the deload as well.

Stay strong AM.
 
Took the last several days off to rest up. Body needed it. Too much low bar squatting and wider grip pressing had me tore up.

Starting some higher volume training today. All joint friendly movements. Eating at maintenance, maybe a little above. Time to add a little size if I can.

I'll be in the gym 6 days a week for no longer than an hour. My new job is down the street from my gym. No excuse for not going before or after.

Here's the layout:

Day 1: Push + Bicep/Rear Delt
Day 2: Pull + Triceps/Medial Delt
Day 3: Legs (anterior focus)
Day 4: same as day 1 (different exercises)
Day 5: same as day 2 (different exercises)
Day 6: Legs (posterior focus)

I'll progress as I see fit.
 
7/11

Pause CGBP
225x8
225x8
225x8
225x8

Slight Incline Dumbbell Bench
70x12
70x12
70x12

Hammer Strength Military Press
140x8
140x8
140x8

Face Pulls
50 total

Incline Curl
4x12

Alternating Dumbbell Curl
4x8

Great pump. Almost forgot what it felt like to train only a few muscle groups in a single session. Good change of pace.

Stay strong AM.
 
Chest, shoulders, Tris, rear delts, upper back, bis, only a few muscle groups......


**** man, full body workouts have got you looking at stuff a different kind of way lol.
 
jimbuick said:
Chest, shoulders, Tris, rear delts, upper back, bis, only a few muscle groups......


**** man, full body workouts have got you looking at stuff a different kind of way lol.
Click to expand...

Lol, you have a point. But yeah, I'm used to full body 3-4 times a week. That shît is draining.
 
7/12

Chest Supported Row
4x8

Hammer Strength Row
3x10

Lat Pulldown
3x10

Straight Arm Pulldown
2x20

Tricep Pushdown
5x15

Cable Lateral Raises
5x15

Stay strong AM.
 
7/13

High Bar Squat
(last rep paused)
315x10
335x8
335x8
315x10

RDL
275x8
275x8

Lying Leg Curl
2x15
superset
Leg Extension
2x15

Endurance WAY down. I was good for nothing after those squats.

Stay strong AM.
 
liftandswim said:
7/13

High Bar Squat
(last rep paused)
315x10
335x8
335x8
315x10

RDL
275x8
275x8

Lying Leg Curl
2x15
superset
Leg Extension
2x15

Endurance WAY down. I was good for nothing after those squats.

Stay strong AM.
Click to expand...

That's how I feel after squats always lol. I guess I never had endurance
 
7/14

OHP
135x8
135x8
135x8
135x8

Dumbbell Bench
90x10
90x10
90x8

Cable Fly
3x15

Face Pulls
50 total

Preacher Curl
4x10

Seated Dumbbell Curl
4x10

Stay strong AM.
 
7/15

V-Grip Pulldown
4x10

T-Bar Row
3x12

Cable Row
3x8 + 4 Pull-Ups

Straight Arm Pulldown
2x20

Rolling Tricep Extension
3x12

Lateral Raises
5x15

Tricep Pushdown
2x20

Liking these quick workouts.

Stay strong AM.
 
7/17

Pause CGBP
225x8
225x8
225x8
225x8

Slight Incline Dumbbell Bench
70x12
70x12
75x12

Hammer Strength Military Press
140x9
140x8
140x8

Face Pulls
50 total

Incline Curl
4x10

Alternating Dumbbell Curl
4x10

Another good one.

Stay strong AM.
 
7/19

Chest Supported Row
4x10

Hammer Strength Row
3x10

Lat Pulldown
3x10

Straight Arm Pulldown
2x20

Lateral Raises
5x15

Tricep Pushdown
5x15

Stay strong AM.
 
7/21

OHP
140x8
140x8
135x8
135x8

Dumbbell Bench
90x10
90x10
90x10

Cable Fly
3x15

Face Pulls
50 total

Barbell Curl
3x15

Alternating Dumbbell Curl
3x15

Fuk this heat! Lol. Other than that, feeling good.

Stay strong AM.
 
7/25

V-Grip Pulldown
4x10

T-Bar Row
3x12

Cable Row
3x10

Straight Arm Pulldown
2x20

Lateral Raises
3x15

Upright Row
2x15

Tricep Pushdown
5x15

Hit some arms like 2 days ago that I didn't log. Easy crap.

Back at it today. Pun intended.

Stay strong AM.
 
7/26

Pause CGBP
230x8
230x8
225x8
225x8

Slight Incline Dumbbell Bench
75x12
75x12
75x12

Hammer Strength Military Press
140x9
140x9
140x8

Face Pulls
50 total

Incline Curl
4x10

Alternating Dumbbell Curl
4x10

Meh.

Stay strong AM.
 
7/27

Squat
work up, work up
455x1
405xAMRAP (7...tweaked back on 7th rep...probably was good for 10)

...stop and walk on treadmill until loose.

So yeah, still some mild discomfort. My back has been giving me issues lately anyway. Really think I'm going to take a break from squatting and pulling until I feel 100%. Just hit hacks, lunges, leg curls, leg extensions, whatever until I know I'm ready. My technique is garbage right now too. Overextending like a bîtch. Think taking a break will allow me to come back and re-learn how to squat. I'll be honest I have little motivation to squat or pull anyway. Idk.

Not worried. Lifting for the long haul. And my cut went great. Another reason I don't have my panties in a bunch.

Stay strong AM.
 
Still have that jacked up bed?
 
7/29

Chest Supported Row
4x10

Hammer Strength Row
3x10

Lat Pulldown
3x10

Straight Arm Pulldown
2x20

Lateral Raises
5x15

Skullcrusher
2x10

Tricep Pushdown
3x20

Hammer Curl
2x10

Back already feels significantly better.

Stay strong AM.
 
8/1

OHP
135x10
135x10
135x10
155x6

Dumbbell Bench
95x10
95x10
95x10

Machine Fly
3x15

Face Pulls
50 total

Preacher Curl
4x10

Seated Dumbbell Curl
4x10

Plugging away! 135 felt like nothing.

Stay strong AM.
 
8/2

Straight Arm Pulldown
50 total

Pull-Ups
3x10

V-Grip Pulldown
3x10

Cable Row
3x10

Machine Row
2x20

Lateral Raises
5x15

Tricep Pushdown
5x15

Shoulder/Arm Finisher
(walked around for a few minutes doing random exercises til the pump hurt)

Looking good. Juicy.

I know my log is boring right now, but this bodybuilding junk is fun. Going to stick with it for awhile. It's a good mental break from "heavy" training too. Been working 6 days a week for the past 2 months too so I don't exactly have time (or energy) to be in the gym for over an hour.

Going to hit a light lower session tomorrow.

Stay strong AM.
 
I agree, body building is fun.
 
Nothing better then a great pump and bathroom swolfie to post to social media(100% srs I did this)
 
8/4

Pause CGBP
230x8
230x8
230x8
230x8

Slight Incline Dumbbell Bench
75x12
75x12
75x12

Land Mine Press
3x10 each arm

Face Pulls
50 total

Incline Curl
4x10

Alternating Dumbbell Curl
4x10

Hit an extremely light lower session yesterday not worth logging. Some upper work today.

Probably going to do exclusively CGBP for awhile. I can get stronger while remaining healthier only using 225-250lbs depending on the rep range. Win-win.

Stay strong AM.
 
8/5

Pull-Ups
(varying grips and widths)
50 total

Chest Supported Row
3x8

Hammer Strength Row
3x12

Straight Arm Pulldown
50 total

Prone Rear Fly
3x15

Lateral Raises
5x15

Tricep Pushdown
5x15

Another good one in the books.

Stay strong AM.
 
8/7

BTN Press
3x8

Unilateral Dumbbell OHP
2x12

Hammer Strength Incline Press
3x15

Machine Fly
3x10
superset
Push-Ups
3x10

Face Pulls
3x15
superset
Machine Laterals
3x15

Cable Curl
3x15

Dumbbell Preacher Curl
2x15

Dumbbell Curl
1xBurnout

Core Circuit

LISS 30 minutes

Felt really motivated to train today.

Stay strong AM.
 
8/8

Straight Arm Pulldown
50 total

Assisted Pull-Ups
2xTF (technical failure) + partials

Lat Pulls
3x15

Barbell Rows
5x10

Unilateral Cable Row
2x20

Rear Delt Fly
3x15

Lateral Raises
5x15

Upright Row
2x20

Tricep Pushdown
5x15

Drive to train is back. Looking forward to the gym each day. Feels good.

Hard to describe the "lat pulls" but it's using this cable/pulley machine my gym has. Most intense lat pump I've ever had. Excruciating.

Stay strong AM.
 
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