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My Journal

Eiserner Hahn

Eiserner Hahn

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Das Journal von Hahn:

Basics:

Caucasian Male, 6'1" tall, 230lbs(current)
Starting Gear: Core Series True-Mass, Speed Xtreme (preworkout), Halo extreme(switching to cyanostane next). melatonin(sleep aid)
last attachment main lifts rest are auxillary.

about the workout, 7 days do each day twice before moving on to the next. sets based on percentage of max. maxes are outdated. i gotta update it

View attachment 39062

View attachment 39063

View attachment 39064

View attachment 39065

View attachment 39066

today was a leg day, came home with legs on fire so a good day
 
Welcome to the journal zone.

I'm confused on what your routine actually is. Will be following along.
 
the pdf title workout is my main. I do upper body one day, lower the next. then a rest day, repeat. Under that pdf. its set up at 7 day workout but i do each day twice before moving to the next. upon completion of the 7th day twice ill add 5-10 lbs on to the max recalculate the percentages and do it again. after that i max out. last time i completeled it gained 45 lbs on bench press.

upper body day today. true-mass, preworkout, and halo. gym here didnt have decline bench pissed me off. did bench press got all my reps did last set till failure.

warm-ups followed by

8 x 190
8 x 205
6 x 220
6 x 235
6 x 250... ended up doing a full 10 failure at 10th rep.

moved onto dumbell curls, tricep machine, dips, etc.
 
How long have you been at it?

And were do the back and shoulder days fit into your plan because it looks like your program is heavy on the chest and quads but your treating back,shoulders, and hamstrings as accessory work and that might cause imbalances. Not trying to be a smartass so please don't take it that way.

Definately impressive numbers :winkfinger:

What program by chance did you get the weight progression from?
 
not offense taken, i love the criticism/advise to make me better.

back work i do on lower body days i just dont have it posted. mostly do excerises pulled off bodybuilding.com hamstrings as well. i do calves everyday. same with shoulders. upperbody days do military press, shoulder shrugs...

the program i kinda made it my own off something I got from highschool
 
upper body today and it hurt and i loved it lol

true mass, preworkout, amino tablets, halo extreme
bench press

6 x 205 (all reps)
6 x 220 (all reps)
6 x 235 (all reps)
4 x 250 (all reps plus 3)
4 x 265 (do to ease of previous jumped to 275 and got 3.5 reps)

Smith Machine Incline Bench- 4 sets similar to ^ lower weight tho
flat dumb bell bench 4 sets of 6-8 at 90lb dbs
seated db military press 4 sets of 8 at 50 lb dbs
Cable crossover flys
dips
assorted abs
 
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pics of gym
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lower body core and upper body auxillary. i find after all my core lifts are done im weak and unable to put full attention to auxillary for the same part of the body so im swapping them upper core with lower auxillary to make sure i do them all
 
What did you think of the 5x5.

I've thought about it but decided on 5/3/1 which is one of my go to programs now.
 
I liked it a lot up to the point my body got used to it and I plateaued. Changed it to what I'm doing now and gains started again. I plan on going back to it


Sent from Tebows asshole
using Tapatalk
 
upper body today

got every rep

bench
8 x 190
8 x 210
8 x 225
6 x 240
6 x 255

decline bench
8 x 210
8 x 225
8 x 245
6 x 260
6 x 280

was not able to do more than this i had to go to class however i went back and finished afterwards
 
^on bulk cycle btw

Day 1 again on program with new maxes

Bench
170 x 10
190 x 10
210 x 10
225 x 10
240 x 10
decline
190 x 10
205 x 10
225 x 10
240 x 10
260 x 10

not enough time to finsh auxilaries today due to my class schedule but im going back to the gym to finish at a later time. the way my arms look pisses me off. ill take a pic to show you what i mean
 
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