• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Starting a log for getting in shape!

chest day!

pushups x42 (+3 on knees)

BB Bench Press 115 lbs x14
@105 x10
@100 lbs x8
@90 lbs x9 better than the last time I did this workout

Incline bench 85 lbs x8 (accidentally set the incline higher than usual.. too much shoulder)
@80lbs x11 Kinda sucky, but that previous set screwed me up. stupid of me.

DB bench press 90 lbs (2x 45) x16, x11
@ 80lbs x12 those improved

DB pullovers 30 lbs x15, x14 5 more lbs and one more rep.

Except for the screw up in the middle that went well. Mostly improved and I got a great pump!
 
Standing BB Military Press 70 lbs x15
@ 65 x12
@ 60 lbs x11, x9 maybe slightly worse, but very close. That means improvement in the grand scheme though. Last week I did dumbbells for chest, this week I did barbells, and barbell bench pre-exhausts my front delts. So staying this close to last week is a good thing.

DB lateral raises 50 lbs (2x 25 lbs) x15, x14, x13 very nice.

Lying Reverse Flies 60 lbs (2x 30) x16, x14, x13 up one.

A good workout overall.
 
Skull Crushers 35 lbs x15
@ 30 x13, x12, x10 three more overall reps!

Bench Dips (25 lbs weight in lap) x22, x20, x15 That was killer on the wrists, but it felt great on my triceps

Dumbbell kickbacks 25 lbs x18
@ 30 lbs x15, x12

another great workout. General improvement on all exercises. I think I may stick with this routine for a while. I'll be back in a bit for biceps.
 
Time for some biceps!

Chin ups x13, x9 took it very slow again but got two reps back!

ez curls 50 lbs x14
@45lbs x11
@40 lbs x11 two more reps overall!

Standing DB curls 40 lbs (2x 20) x14, x11, x10 up 3 reps, one on each set!

Standing hammer curls 40 lbs (2x 20) x12, x10 Up 3 reps!

A very good workout. Strength was good and energy was through the roof, letting me force out those extra reps. Gonna do some farmers walks and a few wrist curls then hit the shower.
 
Quad day. I have a massive headache. I have no reason to believe it's related to the epiandro; I'm just prone to migraines and tension headaches. We'll keep an eye on it though.

Squats 150 lbs, x14
@140 lbs x12
@130 lbs x10
@120 lbs x10 added 5 lbs to the first two sets, one more overall rep!

Sissy Squats x14, x12 Two more.

Leg extensions @ 80 lbs x15, x15 5 more lbs same reps

A really good workout. Thanks to the epiandro.
 
Hams and Calves

Stiff Legged Dead Lifts 180 lbs x15, x15, x14, x12 5 more lbs, one more rep. Grip was becoming an issue.

Leg curls 50 lbs x15, x11 three more reps!

Seated Calf raises 200 lbs x44, x25, x21 up 5 reps

Standing Single leg calf raise 50lbs x18 each, x14 up one

Another great workout; improvement on every exercise.
 
Back Day!

Deadlifts 185 lbs x13, x12, x10 up 5 pounds same reps!

behind the back Shrugs 185 lbs x16, x13 not bad

Pull ups x12, x8, x7 up two

Yates rows 95 lbs x15
@ 90 x14, x13 up 5 lbs same reps!

Finished with a set of bodyweight rows with the lowered angled pullup bar.

Another awesome workout.
 
Looking good, dude. I like the workouts - no faffing about, just solid lifting then get out and go home!
 
No spotter, so it's a dumbbell day again.

pushups x42 (+3 on knees)

DB Bench Press 110 lbs x15
@100 x13
@90, x12, x11 Brought the weight up on the first set, lost a few reps... it kinda evened out. eh

Incline DB bench 80 lbs x16, x13, x11 up two


DB pullovers 30 lbs x17, x15, x14 alot more reps. Gonna gave to bring the weight up next week

Finished off with 15 slow pushups.

It started off "meh" but picked up and ended up being a very good workout. Sweating a lot and I have great pump in my chest. I'll be back in a bit for shoulders.

that felt good
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Standing BB Military Press 70 lbs x14
@ 65 x12
@ 60 lbs x12, x10 One more overall rep

DB lateral raises 30 lbs (2x 15 lbs) x13, x11, x10 after some solid research and really checking out my form, I've been doing these pretty fucking badly. I'm starting over with a much lower weight and much better and stricter form.

Wide grip bent over bb rows 50 lbs x20
@60 x17
@70 x14 I'm trying these cuz my rear delts are lagging. I wanted something more 'solid.' Still playing with the weight. I think 75lbs for the first set next week.

Hard to measure, since I overhauled two out of three exercises, but energy was great and my shoulders are TIRED!
 
Skull Crushers 40 lbs x14
@ 35 x13,
@30 x12, x11 added 5 lbs to the first two sets, same overall reps!

Close Grip Bench press @ 100 lbs x15, x11
@ 90 lbs x11 Not a bad start. I don't actually care for this exercise, but I had to scrap bench dips after my bench tipped over and I dropped a 25 lb plate on my arm. Too dangerous without a bolted down bench.

Decline dumbbell extension @ 25 lbs x21
@ 35 lbs x12
@ 30 lbs x13 I'm using one dumbbell in a 2-handed triangle grip, with elbows near my hips. I bring the weight from my chest to full extension. They felt pretty good. I'd prefer to use two dumbells on either side of my head for better stretch, but the uprights on my bench are too narrow.

Finished up with some cable push downs. I'll be back for biceps in a bit.
 
Biceps

chin ups x13, x10 up one

ez curls 50 lbs x14
@45lbs x12
@40 lbs x11 one more reps overall

Standing DB curls 40 lbs (2x 20) x14, x12, x11 up 2 reps

Standing hammer curls 40 lbs (2x 20) x13, x11 Up 2 reps!

Another great workout. Improvement across the board.
 
Quad day. Sigh

Squats 150 lbs, x14
@140 lbs x13
@130 lbs x10
@120 lbs x11 two more reps overall

Sissy Squats x14, x13 one more.

Leg extensions @ 85 lbs x16, x16 5 more lbs two more reps!

A great quad workout!
 
Hams and Calves

Stiff Legged Dead Lifts 185 lbs x15, x15, x14, x12 5 more lbs, same reps.

Leg curls 50 lbs x16, x12 two more reps!

Seated Calf raises 200 lbs x46, x26, x21 up 3 reps

Standing Single leg calf raise 50lbs x20 each, x15 up three!

Another great one! No complaints here.
 
Back Day!

Deadlifts 185 lbs x14, x12, x11 up 2 reps!

Shrugs 185 lbs x18, x15 Grip definitely becoming an issue. Coulda done more otherwise.

Pull ups x12, x9, x7 up one. I'm also carrying several extra pounds of waterweight from thanksgiving yesterday, so they were harder. ;P

Yates rows 95 lbs x16, x14, x13 up 5 lbs on the second two sets; up one overall rep!

Finished with a set of bodyweight rows with the lowered angled pullup bar.

That was another good one!
 
Chest day. I feel like my upper chest development is lagging, so I'm changing things up a little. starting with inclines.
pushups x42 (+3 on knees)

Incline bench 100 lbs x14
@95 lbs x12
@90 lbs x10

BB Bench Press 100 lbs x11
@90 x9
@80 lbs x12

DB bench press 90 lbs (2x 45) x16, x12 up one rep

DB pullovers 35 lbs x17, x15, x14 up 5 lbs same reps!

That went well. hard to measure due to the change in format, but my chest is pumped like crazy and exhausted. I have reinjured my left elbow unfortunately. I'll have to be careful and may take tomorrow off completely due to it's heavy recruitment in bicep/tricep exercises. I'll be back for shoulders in a bit.
 
Standing BB Military Press 70 lbs x15
@ 65 x12
@ 60 lbs x13, x10 Two more overall reps

DB lateral raises 30 lbs (2x 15 lbs) x13, x12, x10 up one rep.

Wide grip bent over bb rows 75 lbs x17, x15, x12 That's a much better weight.

That went well as usual. It really sucks about my elbow. Rapidly increasing weight and I ran out of joint support a week ago, it's a bad combination. I'll be taking tomorrow off for sure and doing extra light weight on Dead lifts this week. Hopefully, I'll be back on track by next week.
 
Since I couldn't do my work out, I did my Gf's pilates video for half an hour. OUCH!
 
Quad day. Sigh

Squats 155 lbs, x14
@145 lbs x13
@130 lbs x10
@120 lbs x11 added 5 lbs to the first two sets, same reps overall! Of course I'm so tired I can barely stand and I'm seeing spots. ;P

Sissy Squats x15, x13 one more.

Leg extensions @ 90 lbs x16, x16 5 more lbs same reps!

Another good one and I'm freakin exhausted!
 
Hams and Calves. Doing low weight on deads due to elbow injury. Also had terrible insomnia last night, so I expect low energy.

Stiff Legged Dead Lifts 150 lbs x20, x18, x17, x16 Those all ended due to grip failure, but i didn't dare switch to an alternating grip on any of these.

Leg curls 55 lbs x17, x12 5 more lbs, one more rep

Seated Calf raises 200 lbs x48, x27, x22 up 4 reps

Standing Single leg calf raise 50lbs: Instead of doing these with weight, I just did them with bodyweight. Holding the dumbbell hurts my elbow injury. I just did them til failure for two sets each leg, didn't count

Better than nothing. Energy was pretty good despite lack of sleep
 
Back Day. I'll be doing the lower weight on deads and shrugs to save my elbow. Also I have one hell of a cold, so I expect a decrease in energy and strength.

Deadlifts 150 lbs x18, x14, x13 at this lower weight, grip becomes an issue before I reach true muscle fatigue. sigh.

Shrugs 150 lbs x23, x18 .

Yates rows 100 lbs x15, x14, x13 up 5 lbs, down one overall rep. Still a move up, I think.

Finished with a set of bodyweight rows with the lowered angled pullup bar.
 
No spotter, so it's a dumbbell day again. I'm still sick, my sinuses kept me up half the night and I have to go Christmas shopping early today, so this will be an abbreviated workout.

pushups x41

Incline DB Bench Press 100 (2x 50) lbs x15, x12
@90 lbs x13

DB bench 90 lbs x15, x12, x11

Well, that didn't go too bad considering how sick and sleep deprived I am, but I'm stopping here for the day. I'm getting dizzy. Don't want to risk an injury.
 
I got very sick over the weekend. I missed work yesterday and I didn't workout on Sunday. I'm still not completely over it, but in good enough shape to train. Unfortunately, when I'm that sick I don't really stay on diet, so I ate crap the last couple of days. Here's to getting back on the horse!

Squats 160 lbs, x13
@150 lbs x11
@140 lbs x10
@130 lbs x10 lost a few reps, but I added 10 lbs to every set, which is alot, so I came out ahead. I'm considering moving back down to the 8-12 rep range and this is a step in that direction.

Sissy Squats x15, x13 same

Leg extensions @ 100 lbs x14, x15 Up 10 lbs, down a few reps. a wash or a little better.

That was very good. i was especially pleased with squats. That weight and rep scheme left me with a massive pump. I'm leaning toward taking some advice from the IML boards and making the move back to the 8-12 rep range. I went higher to break through the "wall of fatigue" problem I was having, but my body has changed and adapted and I think I might be ready to tackle that rep range again. It couldn't hurt to try, right?
 
Hams and Calves.It was suggested to me over at the IML forums that my 5 day split was a little too much for my cns, so I'll be changing it up a little. I'll explain in more detail when I have time. I'm also going to try to move down to the 8-12 rep range; except for deads... gonna bring those up slow, til I'm sure my elbow is good.

Stiff Legged Dead Lifts 170 lbs x18, x16, x14, x14 Elbow's getting stronger.

Leg curls 70 lbs x10, x8 raised the weight 15 lbs and got the reps right where I want them.

Seated Calf raises 210 lbs x46, x22, x20 brought the weight up 10 lbs, so reps went down.

Standing one-legged calf raises 50 lbs dumbbell x17, x15

That felt pretty good. I'm excited to work my dead back up to where they need to be, but I'll be doing it slowly to avoid injury in my damn elbow.
 
So, I'm going back down to 4 training days a week. I don't want to give up splitting my legs into two workouts, but I can't move my weekend workouts. Sat and Sun are the only days I have enough time for chest/shoulders and bis/tris. So, since that leaves three workouts and only two days a week to do them, I'll be rotate those three workouts, with an end result of each of those body parts getting worked once every 10 days, as opposed to once every 7 days. We'll try that for a while and see how it goes.
 
Chest day. I'm going to try moving to the 8-12 rep range and I'm going to try ascending weight and descending reps. I have my reservations about my ability to keep in a normal rep range with ascending weight, but I'm going to give it a solid try. I'll be experimenting with initial weight, until I find a good starting point for the new rep range.

pushups x30, x22

Incline bench 105 lbs x12
@110 lbs x8
@115 lbs x3... probably not gonna work for me. maybe just try to keep in the 8-12 rep range by keeping the weight the same throughout. Wall of fatigue. lost it all at once.
@ 105 lbs x7

BB Bench Press 100 lbs x9, x7, x6


DB bench press 100 lbs (2x 50) x12, x7

DB pullovers 45 lbs x12, x9

Definitely need to work out some kinks. Gonna go with one weight, descending reps. If my body gets used to that, we can give ascending weight a try, but right now it just doesn't work for me. I am fucking beat though! A different kind of workout. I'll be back for shoulders in a bit.
 
Shoulders baby.

Standing BB Military Press 75 lbs x12, x8, x7, x6

DB lateral raises 30 lbs (2x 15 lbs) x13, x11, x9

Wide grip bent over bb rows 85 lbs x16 that needs more weight ;P
@ 95 lbs x10, x9

I enjoyed that. A change is always refreshing.
 
Triceps. I missed out on these for two weeks, due to my elbow, so I'm not sure how stellar it will be today. It's definitely gonna be hard to find the right weights for the new rep scheme after that time off. Time to find out.

Skull Crushers 45 lbs x13, x10, x6, x6

Close Grip Bench press @ 110 lbs x12, x9, x7

Decline dumbbell extension @ 40 lbs x15
@45 lbs x10, x8

Finished off with a set of low resistance cable push downs, just for some extra pump.

That went really well. I didn't expect to come back from 2 weeks off triceps and be that strong. Without the EpiAndro, I would have lost a great deal of strength. I'll be back for biceps in a bit.
 
You must log in or register to reply here.

Similar threads

R
Starting over
Replies
0
Views
1K
rfm676
R
D
Starting Again
Replies
9
Views
2K
33sun33
3
C
Just Starting
Replies
3
Views
1K
Gazhole
Gazhole
Back
Top