10wk Test Log

[waterstill]

Thanks for the input guys!

dont be sedeuced by powerlifting bro ease back lift smarter

How so?


Back day
Seated neutral grip pulldowns (w/ straps)
120x15 warmup
200x10
220x10
220x10

Seated wide grip pull downs (w/ straps)
180x8
165x10

Deadlift
135x12 warmup
225x10
275x10 w/ straps
315x8 w/ straps

Bent over db row
115x8 w/ straps
115x6 w/straps --> 85x6 no straps
85x12 no straps

Standing cable pullover?
47.5x12
57.5x12
67.5x10
62.5x10



Thoughts: Libido and appetite are both meh. Excited to find out bf% tomorrow.

 

[bigbenj]

What test are you using for bf?

 

[waterstill]

I'm not sure how the gym does it. There was 2 types of services offered. A detailed body comp or just a regular bf calculation. I'd imagine calipers or the grip-squeeze thing?

 

[waterstill]

BF % came out to 10%

 

[Him123]

Nice

 

[waterstill]

Squeezed a quick workout in today

Shoulders/Bis

Seated DB Press
30x12 warmup
60x10
60x10
60x10

Standing Lateral raises..strict form
20x10
20x12
20x12

Bent over across the body single arm/cable pull? (for rear delts)
22.5x10
22.5x10
22.5x10

Biceps

EZ-Bar
65x12 warmup

Spider curls
35x10 each arm
35x10
35x8

Across the body hammer curls
45x11
45x8..10 seconds..45x4
45x8..10 seconds..45x4


1ml inject left glute. Accidentally picked a spot too far in, couldn't twist far enough to aspirate..could barely inject..a tad of blood on the withdraw. Probably tore up the muscle a little heh.

 

[waterstill]

Anyone actually following?


Going off memory..

10/27 Leg Day

Front Squats (ATG)
barx10
135x10
175x8
175x10

Squats
225x6
226x6

Laying hamstring curl
170x12
170x8..10 seconds 170x4
190x6..10 seconds..190x2

Seated quad extension?
130x? warmup
7-7-7 split (7 top portion range of motion, 7 low, 7 full)
170x7, 230x7,210x7
190x7,250x7,230x7
210x7,290 (stack), 250x7

Seated calf machine
60x50
150x25

Stair calf raises?
25

 

[maxxb]

im here man. lookin good. any weight gain or strength increases?

 

[waterstill]

im here man. lookin good. any weight gain or strength increases?

Weight started at 185. I was 190 with some more bf a few months ago but leaned out. Since oct 12th my weight actually went down to 180, but now it's back up to 183-185. I've been putting in work in the gym, gotta make sure it's on par in the kitchen.


As for strength- maybe a little bit..but I can attribute that to consistent training and placebo effect.

 

[bigbenj]

I check this everyday, just too lazy to post lol. You're killing it though. Keep it up

 

[maxxb]

Yeah man the test takes a few weeks to kick in... Youll see the gains!

 

[heavyiron]

Week 5 is when things really take off.

 

[vannesb]

Looking good bro!

 

[waterstill]

Thanks fellas! I look forward to week 5 then

Went out to the bars/clubs with friends tonight. Had my first couple drinks in 2ish months. Little more carbs then usual but oh well.


Hitting chest tomorrow if I can find time.

 

[waterstill]

Very atypical workout...no intensity/energy...'course I never have good workouts after a night out...and my woman gave me a workout this morning


Chest/Tri
decided to go really light and not push..short breaks in between sets

BB Bench
135x15 warmup
felt too much strain in chest so stopped

Incline BB
still a little painful but less stress
135x15
135x15
135x10

Flat DB flye
35x10 warmup..once again too much strain

Incline tsuki db press
40x10 warmup
55x8
55x8

Dips (compared to +100 x8 2weeks prior)
BWx10
BW+45 x 10
BW+65 x 8

Standing tricep extension on cables
42.5x10 warmup
72.5x12
97.5 (stack) x 10
97.5x 10

Seated dip machine
130x15
230x10
290x6 (stack)
230x10

Reverse grip tricep pulldown..~20 secs rest
55?x20
65x18
65x10

Rope pushdown
weight? ~50x14

Pec-Deck -20 secs rest150x12
150x12
150x11
150x8
130x6


Shit workout but wanted to get something in.


Mental thoughts
Weight at the gym with their brand new scale has me at 189 (w shoes)..but mine has me at 183..not sure what's correct.

A tiny bit more small blemishes on my back..in the places i have trouble reaching on my back

More road rage..I'm usually pretty tempered and have a high tolerance level in regards to everything. Lately I've been throwing up the bird to shitty drivers non-stop. For example- yesterday I was halfway through an intersection at a 4-way and almost got T-boned. I stopped my car and gave the girl a middle finger and started screaming obscenities Driving away I was thinking about how fun it'd be to smash the car up with my baseball bat...lol

 

[waterstill]

Pinned left delt, heard pinning at night was beneficial?

Back workout tomorrow early before football games ..want to switch it up from my regular routine but haven't found anything that looks good..any ideas?
Thought of incorporating rack pulls, but never done them.

 

[waterstill]

Back

Wide grip lat pulldown
140x12 warmup
w/ straps
180x10
200x8
190x10

Rack-pulls (never done these before)
135x12
225x10
w/ straps
315x8
315x8

BB shrugs..good pause at the top
w/ straps
225x15
225x10
225x10

Seated row machine
Hammer Grip
w/ straps
190x10
Regular grip
190x10 w/ straps
190x10 no straps

immediately finishing set to..
Standing lat pulldown FST7 30 seconds rest
62.5x12
57.5x10
57.5x10
57.5x12
57.5x12
started to pause for a long period at the bottom of ROM
57.5x10
57.5x8

 

[bigbenj]

How did you like the rack pulls? Tries them once, wasn't a fan

 

[waterstill]

How did you like the rack pulls? Tries them once, wasn't a fan

Wasn't sure on my form..the motion seemed awkward. Had I never done dead lifts I might like them, but it just seemed different in a bad way. I probably won't implement them unless it was once a month at high reps x low weight type of thing


edit: they definitely tore up my lower back though

 

[bigbenj]

Same here

 

[waterstill]

YouTube Video

 

[waterstill]

Shoulders/Bis

Seated DB press
10x60
10x60
10x60

Lateral Raises
25x10
25x10
30x10

Reverse pec-deck
150x12
170x10
190x6...170x3

Cross body hammer curls
45x10
60x6..45x6
45x10

Incline bench curls
25x10
25x10
30x9..25x4

Spider curls
30x10
35x10
35x10

YouTube Video

 

[vannesb]

nice job bro!

 

[CobraNinja]

Does anyone disagree with me when I say that he doesn't need the exemestane for such a small dose?

i agree.
my last cycle was 500mg sust 250/wk, 200mg deca/wk, proviron 25mg/wk, 2 weeks 25mg dbol frontload, hcg (and i didnt need any on cycle antiE or what not) (pct was hardly needed as well)

 

[waterstill]

WOO MOTHERFUCKERS!

YouTube Video

Inject right glute 11/2

Triceps/Calves/Some Bis today..update soon

Legs tomorrow.


YEA BUDDAY!

 

[waterstill]

Alright..pretty good workout, energy was a little more prevalent..but I also took a huge scoop of assault preworkout

Tricep/Bicep/Calves

Close-Grip Bench
went kinda light on these to pace myself
135x16
155x12
175x10
205x6

Laying tricep extension w/ ez-bar (to face)
65x12..then 12 presses
75x10..then 10 presses
85x8 or 10?..then 8/10 presses

Weighted Dips
BW+45x15
BW+90x8

Rope Pushdowns..good form
47.5x12
57.5x10
67.5x10..had to rest/pause for 10 secs to get 10
drop set..split the rope at the bottom for as many as possible then finished out the weight by keeping the two together
67.5>57.5>42.5

Cable hammer curls w/ rope
memory is starting to get iffy on the weights here..
42.5x20
52.5x12
67.5x8
dropset..as many as possible
67.5>52.5>42.5

DB Curl..
arms were pretty smoked after the dropset
40x8
40x8
40x8

Calves..seated foot extension machine?
90x50
180x25
270x13
180x25
90x30..arches of my feet were on fire

Seated bicep iso machine?
did some several sets of 7x7x7 (focusing on top part of rom, bottom, and full rom)
with various weights to finish off my bicep..weights were 90-130

Calf raises on steps
not sure how many



Thoughts:
Pretty good pump going, more than usual..but I don't usually train biceps that much because I get what feels like shin-splints in my forearms.

Libido is pretty low, not sure why. Girlfriend is pissed.WTF

 

[vannesb]

Nice job for sure what is your height? Just curious we are at the same weight

 

[waterstill]

Nice job for sure what is your height? Just curious we are at the same weight

A LITTLE over 5'9" and thanks brotha.


As promised here's a pic of wheels..camera phone fucking sucks and doesn't show any definition, makes my legs look like shit- and I don't know how to point my feet/etc..basically I don't know how to pose lol. Anyway..I'll find a camera soon so I can show some definition.

Pic was taken about 30-40 mins out of the gym

http://i.imgur.com/LuTX1.jpg
(warning pic is huge)


Leg day

Squats..parallel
135x12
225x10
245x8
265x6
225x10

Front Squats (ATG)
135x10
135x10

Seated Leg Extension
1 Leg (per leg)
90x25
7-7-7's
110.. I think?
110
legs were dead at this point
Both legs
230x12

Laying hamstring
90x20
130x15
130x15
130x15
Couldn't walk by this point and I had a slight pull in my upper left/front quad last week that carried over so I wanted to take it easy. Not sure what's going on, I've never had problems with injuries even on higher intensity/volume regiments.

Tomorrow- off day.


Thoughts:
I have been struggling to get out of bed most mornings and upon waking appetite isn't present..around lunchtime it's in full swing till I sleep. Sometimes during the day I'll get that full/pump feeling..feel a little more vascular even on days I don't train. here's a pic ..hard to see but shoulder/chest area http://i.imgur.com/bkSP8.jpg though this was taken today after legs so not a fair representation.

Strength has been about the same. I've put up better numbers a year/two ago when I was completely natty. But I also realize it's a process. No rush.

YouTube Video

 

[vannesb]

Bad ass Quads bro! Look great!! Keep it up for sure I am also 5'9 182lbs

 

[waterstill]

Bad ass Quads bro! Look great!! Keep it up for sure I am also 5'9 182lbs

It's good height/weight..but would definitely like to be bigger

Can't wait to see your pics bro!